🔥 30 Min Full Body Strength Workout with Dumbbells at Home | No Repeat

Описание: Build full body strength at home with dumbbells using a no repeat workout that targets all major muscle groups. This 30 minute full body strength workout focuses on compound movements, controlled tempo, and effective training without equipment overload.

This workout starts with a 3 minute warm up (30 sec on, no rest) to prep your joints and muscles, then moves straight into a 30 minute dumbbell strength workout using a 40s work / 20s rest timer.
Only a mat and dumbbells are needed.

I’m using 5 kg dumbbells for reference — always choose a weight that allows you to maintain proper form throughout the entire workout. Quality over quantity is key. Go at your own pace and pause whenever needed.

👉 At the beginning of the video, I’ve linked my Dumbbell Workout Playlist if you’d like more strength-focused sessions.

A cool down & stretch is included at the end to support recovery.

WORKOUT OVERVIEW

• Total Time: 30 min workout + 3 min warm up
• Format: 40s work | 20s rest
• Style: No repeat, full body strength
• Equipment: Dumbbells + mat
• Level: Intermediate (scale weight as needed)

WORKOUT BREAKDOWN
00:00 Intro
00:40 Warm Up
3:51 Alternating curtsy lunge w/ upright row
4:51 Half kneeling bicep curl to press L/R
6:51 Side lunge bent over row
7:51 Crunch twist arm extension
8:51 Pullover crunch dumbbell pass
9:51 Bridge hold skull crusher alt march
10:51 Hinged sumo squat
11:51 Staggered RDL to staggered squat L/R
13:51 Alternating snatch
14:51 Triangle slides L/R
16:51 Plank dumbbell slides
17:51 Plank row
18:51 Reverse lunge dumbbell pass
19:51 Half Turkish get up chest press L/R
21:51 Kneeling Pallof press twist
22:51 Kneeling tricep extension
23:51 Alternating rotational chops
24:51 Plié squat hold alternating churn the butter
26:51 Clamshell L/R
27:51 Donkey kick L/R
29:51 Reverse Nordics
30:51 Squat hold heel lifts
31:51 Bear hold with dumbbell tap
32:51 Sit up straight leg alternating chop
33:51 Cool Down

Train smart, move with control, and enjoy the strength gains 💪

HASHTAGS

#FullBodyWorkout #DumbbellWorkout #StrengthTrainingAtHome #NoRepeatWorkout #HomeWorkout #FullBodyStrength #WorkoutWithDumbbells #FitAtHome #LucieBraunschweig #30MinWorkout

🔥 Pair it with:
👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...  
👉 Cool Down / Stretch:    • Full Body Cool Down | 20 Min Stretch for R...  

🛒 My Home Workout Equipment:
https://www.amazon.com/hz/wishlist/ls...

☕️ Support my channel :
https://buymeacoffee.com/luciebraunsc...

Music: www.epidemicsound.com

♡ SUBSCRIBE: @LBhomeworkout
♡ Instagram: @luciebraunschweig

⚠️ Disclaimer:
Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.