September 25

30-Minute Full Body Workout At Home (Video)

By fitness

September 25, 2022




The BEST full physique exercise at residence in half-hour. Twelve full physique dumbbell workout routines — from fundamental squats and push ups, to compound workout routines like a lateral lunge and row. Build full physique power at residence with dumbbells.

If you’ve been round right here some time, you’ve most likely heard me say that power coaching is my go-to for any season of life — that’s why I really like this full physique exercise at residence.

Strength coaching is a naturally low impression exercise, making it an amazing addition to any newbie, being pregnant or postpartum exercise plan.

This power coaching exercise with dumbbells works EVERY muscle within the physique in simply half-hour (across the identical time it will take you to commute to the fitness center).

woman performing an alternating bicep curl in a full body workout at home with dumbbells

Full Body Workout At Home FAQs

What Is The Best Full Body Workout At Home?

Effective full physique exercises will goal all muscle teams by means of compound workout routines. You’ll work the push muscular tissues (chest, shoulders and triceps) in addition to the pull muscular tissues (again and biceps). You’ll embody knee-dominant workout routines (squats) to focus on the quads and glutes, in addition to hip-dominant workout routines (hip hinges) to focus on the hamstrings and glutes. You’ll transfer bilaterally and unilaterally (working both each side or only one aspect of the physique at a time). And it is best to transfer in all planes of movement: ahead and backward (sagittal airplane), side-to-side (frontal airplane), and rotating (transverse airplane).

Can You Do A Full Body Workout Every Day?

I desire to power practice particular muscle teams (cut up coaching) to construct power and acquire muscle definition whereas offering applicable relaxation and muscle restoration. If you’ve adopted together with my free residence exercise plans, you’ve most likely observed we’ll practice legs on Monday, higher physique on Tuesday, full physique on Wednesday, and many others. That mentioned, full physique coaching is necessary, too. I'd add a full physique power exercise like this one to your exercise plan 1-2 occasions per week. 

Build complete physique power with this environment friendly 30-Minute FULL BODY Workout At Home!

Each power circuit contains an higher physique train, decrease physique train, full physique train, and a core and ab train.

The excellent low impression, full physique exercise to construct power at residence. Add it to your exercise plan 1-2 occasions per week. 

Workout Equipment:

A medium-to-heavy set of dumbbells.

I like to recommend 8-20 lbs relying in your health degree. I’m utilizing 15-20 lbs on this exercise video.

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I’m utilizing 15-20 lb dumbbells for this full physique power exercise.

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Workout Instructions:

Follow together with the guided Full Body Strength Workout on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 3 Full Body Circuits (4 workout routines per circuit)
  • Timed Intervals (40 seconds work, 20 seconds relaxation)
  • Repeat Each Circuit x2 Sets

A Full Body Strength Workout for ANY Fitness Level!

Workout Outline

CIRCUIT ONE: 

  1. Upper Body: 3-Way Back Row
  2. Lower Body: Lateral Lunge and Narrow Squat
  3. Full Body: Lateral Squat and Single Arm Row
  4. Core: Dumbbell Pullover and Leg Lower

CIRCUIT TWO: 

  1. Upper Body: Bicep Curl and Reverse Overhead Press
  2. Lower Body: Split Lunge
  3. Full Body: Alternating Front Lunge and Single Arm Curl Press
  4. Core: Plank and Dumbbell Pass

CIRCUIT THREE: 

  1. Upper Body: Chest Fly and Skull Crusher
  2. Lower Body: Staggered Deadlift and Squat
  3. Full Body: Push Up and Dumbbell Burpee
  4. Core: Seated Twist with Dumbbell

12 Full Body Exercises with Dumbbells

3-Way Back Row (Wide Row, Narrow Row, Reverse Row)

Targets: Upper again, mid-back, decrease again (latissimus dorsi, rhomboids, trapezoids and rear deltoid muscular tissues), and biceps.

how to do a 3 way back row | dumbbell strength training at home

How To Do A 3-Way Back Row

  1. Stand together with your toes barely wider than shoulder width aside, knees barely bent.
  2. Hinge ahead on the hips with a impartial backbone, core engaged.
  3. Grip a set of dumbbells, palms going through in in the direction of your physique (huge row place).
  4. Pull your elbows huge in the direction of the ceiling, squeezing your shoulder blades collectively as you convey your elbows parallel to shoulders. Control the dumbbells again right down to the beginning place.
  5. Rotate your palms to face in in the direction of one another (slender row place). Pull the weights again in the direction of your hips, elbows parallel to ribcage. Return to beginning place.
  6. Rotate your palms to face outwards (reverse row place). Then pull the weights again in the direction of your hips, elbows parallel to ribcage. Return to beginning place and repeat this 3-way row sample.

Lateral Lunge And Narrow Squat

Targets: Legs, quads, outer glutes (gluteus medius), internal thighs (adductors), hips and core.

how to do a lateral lunge narrow squat

How To Do A Lateral Lunge And Narrow Squat

  1. Start standing, toes hip width aside, barely bent knees. Hold one dumbbell in every hand at your sides.
  2. Step your proper leg out to the aspect as you push your hips again, bending your proper knee whereas leaving your left leg straight. Think of performing a single leg squat together with your proper leg whereas your left leg stays straight. Dumbbells body proper foot with knees and toes pointing ahead.
  3. Then, drive off your proper foot to reverse the motion, pushing again to middle.
  4. Lower right into a slender squat (toes no wider than hip distance aside), sitting your hips again as you decrease down. Push by means of your heels to face tall returning to the beginning place.

Lateral Squat And Single Arm Row

Targets: Legs, quads, outer glutes (gluteus medius), again (lats) and core.

how to do a lateral squat and single arm dumbbell row

How To Do A Lateral Squat And Single Arm Row

  1. Start standing in a wide-stance squat, toes outdoors of shoulders, knees softly bent. Hold a dumbbell in your left hand between your legs.
  2. Transfer your weight into your proper leg as you sit your hips again and to the proper. Bending your proper knee whereas leaving your left leg straight. Think of performing a single leg squat in your proper leg whereas your left leg stays straight. Knees and toes pointing ahead.
  3. Hold your lateral squat on the proper as you carry out a single arm row with the dumbbell in your left hand, pulling your elbow in the direction of your rib cage.
  4. Then, drive off your proper foot to reverse the motion, pushing again to middle. Transfer the load to your proper hand as you push your hips again in the direction of the left, sitting right into a lateral squat in your left leg.
  5. Perform a single arm row together with your proper arm. Repeat this sample.

Dumbbell Pullover And Leg Lower

Targets: Back (lats), chest (pecs), core and decrease abs.

how to do a dumbbell pullover and leg lower

How To Do A Dumbbell Pullover And Leg Lower

  1. Lay flat in your again with legs absolutely prolonged overhead (modification: bent at 90 levels). Hold a dumbbell horizontally between your arms, arms prolonged overhead.
  2. With a slight bend within the elbows, slowly decrease the dumbbell overhead in the direction of the bottom. Try to maintain your low again pressed into the mat/floor. As you decrease the dumbbell, decrease one or each of your legs in the direction of the bottom.
  3. Then exhale as you pull the dumbbell again overhead whereas additionally pulling your legs again to middle. Think of pulling your armpits down in the direction of your hips to return again to the beginning place.

Bicep Curl And Reverse Overhead Press

Targets: Biceps, shoulders (particularly the entrance head of the shoulders), again and core.

how to do a bicep curl and press with dumbbells | Full Body Workout At Home

How To Do A Bicep Curl And Reverse Press

  1. Start standing, toes below hips, core engaged, mushy mattress within the knees. Holding a dumbbell in every hand with palms going through out.
  2. Squeeze your biceps to tug the dumbbells as much as shoulder peak.
  3. Then press the dumbbells straight overhead, palms nonetheless going through in in the direction of your physique (reverse press).
  4. With management, decrease the dumbbells again to shoulder peak after which again right down to the beginning place.

Split Lunge

Targets: Legs, quads, glutes, hamstrings and calves.

how to do a split lunge or split squat

How To Do A Split Lunge

  1. Start standing toes hip-distance aside, holding a dumbbell in every hand at your sides, palms going through your physique.
  2. Step your proper leg ahead, then drop your again left knee in the direction of the bottom. Lowering your hips till each knees attain a 90 diploma angle, entrance proper thigh parallel to the ground. Shoulders stay stacked over hips all through the complete train.
  3. Press into your entrance proper heel to face tall, returning to the beginning place.

Alternating Front Lunge And Single Arm Curl Press

Targets: Legs, quads, hamstrings, biceps, shoulders, abs and all of the stabilizing muscular tissues within the core.

How to do a front lunge and shoulder press | Full Body Workout At Home

How To Do A Front Lunge And Single Arm Press

  1. Start standing, toes shoulder-width aside with a mushy bend in knees. Hold one dumbbell in every hand (palms going through in in the direction of the physique).
  2. Step your proper foot ahead, reducing down till each knees attain a 90 diploma angle or proper thigh is parallel with the bottom. As you step the proper foot ahead, curl the dumbbell in your left hand as much as shoulder peak, then press overhead.
  3. With management, reverse the shoulder press, reducing the dumbbell again to shoulder peak and again to the beginning place. As your arm lowers, press by means of your proper heel to drive again to beginning place. Switch sides, repeating on the opposite aspect of the physique.

Plank And Dumbbell Pass

Targets: Entire core, again, shoulders and arms.

how to do a plank dumbbell pull through

How To Do A Plank And Dumbbell Pas

  1. Start in a excessive plank place, shoulders over wrists, core engaged. Place a dumbbell outdoors your proper hand.
  2. Engage your core, then attain your left hand beneath your physique to seize the dumbbell and pull it by means of to the left aspect. Place the dumbbell on the mat simply outdoors the place you’ll plant your left hand while you return to excessive plank.
  3. Switch sides, pulling the dumbbell again to the proper with the proper hand. Repeat this sample whereas holding a excessive plank.

Chest Fly And Skull Crusher

Targets: Chest (pecs), shoulders and triceps.

how to do a chest fly and skull crusher

How To Do A Chest Fly And Skull Crusher

  1. Lay flat in your again, legs bent at 90 levels, arms straight overhead holding one dumbbell in every hand, palms going through in.
  2. With a mushy bend within the elbows slowly open your arms, reducing the dumbbells in a large arc till they attain shoulder degree (or the bottom).
  3. Exhale as you pull the dumbbells again to beginning place, maintaining your chest puffed out. This is a chest fly.
  4. Once again to the beginning place, carry out a cranium crusher by bending on the elbows to decrease the dumbbells in the direction of your brow. Then squeeze the again of your arm (triceps) to press the dumbbells again overhead to return to the beginning place.
  5. Alternate performing one chest fly and one cranium crusher.

Staggered Deadlift And Squat

Targets: Legs, hamstrings, glutes, hips, quads and core.

how to do a staggered deadlift and squat | Full Body Workout At Home

How To Do A Staggered Deadlift And Narrow Squat

  1. Stand with toes hip-width aside, maintain one dumbbell in every hand at your thighs, palms going through your physique.
  2. Stagger your toes, so your proper leg is barely in entrance of your left foot. Kickstand your again left foot, left heel floating off the bottom.
  3. Keep 80% of your weight in your entrance proper foot, 20% in your again left toe.
  4. With a mushy bend within the knees, hinge at your hips to decrease your torso as you slide the dumbbells down your legs. Think about pushing your hips again behind you.
  5. Hinge till you are feeling a stretch at the back of your entrance proper leg (vary of movement shall be completely different for everybody). Then drive by means of your entrance proper heel to face up straight; returning to the beginning place.
  6. Maintain a staggered stance as you decrease your hips down, sitting again right into a staggered squat. Push by means of the heel of your proper foot to return to standing.
  7. Continue to alternate one staggered deadlift and one staggered squat.

Push Up And Dumbbell Burpee

Targets: Chest, shoulders, triceps, legs, glutes, quads, hamstrings, abs and core. A compound dumbbell train to construct full physique power.

how to do a dumbbell burpee | Full Body Workout At Home

How To Do A Push Up And Dumbbell Burpee

  1. Start in a excessive plank place, arms on dumbbells, core engaged.
  2. Elbows fall again in the direction of your physique as you decrease your chest in the direction of the bottom for a push up. Press again as much as excessive plank.
  3. Step or bounce your toes outdoors of your arms, touchdown in a loaded squat place.
  4. Then drive by means of your heels to face, holding one dumbbell in every hand (palms face in).
  5. Lower right into a squat to return the dumbbells to the mat; then step or bounce your toes again to excessive plank place.

Seated Twist with Dumbbell

Targets: Upper abs, decrease abs, obliques, core and hips.

how too do a Russian twist with dumbbell

How To Do A Seated Twist With Dumbbell

  1. Start in a seated place, sitting in your sit bones as you lean again; heels resting on the bottom (choice to float one or each toes to extend depth).
  2. Holding a dumbbell in your proper hand, pull your proper elbow again in the direction of your proper hip as you rotate by means of your torso to faucet the dumbbell to the mat close to your proper hip.
  3. Use your obliques and abs to return to middle. Then switch the dumbbell to your left hand.
  4. Pull your left elbow again in the direction of your left hip as you rotate by means of your torso to faucet the dumbbell to the mat close to your left hip.

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