30-Min Full Body Dumbbell Workout | Low Impact Strength & Muscle Building

Описание: Build total-body strength with this intense, low-impact dumbbell workout designed to help you gain muscle, improve endurance, and sculpt from head to toe — all in just 30 minutes.

This workout is structured into 4 focused circuits, each completed twice for maximum results:

✔️ Lower Body
✔️ Upper Body
✔️ Power Blast
✔️ Core

We work 45 seconds on, 15 seconds off, keeping the intensity high while allowing just enough recovery to maintain strong form.

No jumping. No wasted time. Just controlled, powerful dumbbell training that builds real strength.

Perfect for all levels — adjust your weights to make it beginner-friendly or advanced and challenging.

💪 What to expect:
• Lower body strength (squats, lunges, RDLs)
• Upper body push & pull (presses, rows, pullovers)
• A low-impact power circuit to elevate your heart rate
• Core stability and control
• Muscle-building, strength-focused training

🏋️‍♀️ Equipment Needed:
• Dumbbells
• Exercise mat (optional)

🎯 Perfect for:
• Advanced workouts at home
• Building strength and muscle tone

Timestamps:
00:00 Intro
00:24 Warm Up
03:12 Workout
29:26 Cool down

Warm Up:
Arm Circles
March + Twist
Windmill
Thrusters
Walk Out + Shoulder Touch

Workout:
Squats
Static Lunge
Sumo Squats
RDL
Lat Pullover
Chest Press
Shoulder Press
Windmill
Squat + Curl
Lunge + Press
RDL + Upright Row
Renegade Rows
Russian Twists
Sit Ups
Dumbbell Drag
Plank

Cool Down:
Downward Dog
Thread the Needle
Happy Baby

If you enjoyed this workout, like the video and subscribe for more full-body strength sessions 💪🔥.
💬 Comment “STRONG” if you completed it.
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If you would like to support this channel, please go to:
https://buymeacoffee.com/alinagola

The dumbbells I am using and highly recommend can be found here:
https://amzn.to/4hKkyZZ

My leggings can be purchased here:
https://amzn.to/4cpzQCD

If you like my non-slip yoga mat, which I can't recommend enough, you can get it here:
https://amzn.to/4qbDSm2

Hope you will enjoy it as much as I did!

To Love and Health,
Alina Gola

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