30 min. Full Body Strength Training with Dumbbells | ALL STANDING!

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This full-body strength training workout is packed with variety to challenge you physically but keep your. mind focused so you can get the most out of the next 30 minutes!

This is a perfect workout to build strength at home because you only need dumbbells and minimal space! This workout is full standing and incorporates both compound and isolation exercises for maximum muscular definition and growth!

The structure of this workout includes both full range of motion and pulses for muscular hypertrophy as well as endurance! Keep reading below to get the full structure of our training today!

30-MINUTE FULL-BODY STRENGTH WORKOUT EXERCISES & STRUCTURE

EQUIPMENT NEEDED:
DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5kg to 9kg. When selecting a weight for this strength workout, you want to lift moderately heavy to heavy! Remember, the weight you pick is relative to you and the exercise! It should be challenging from the start!

STRUCTURE:
FULL STANDING STRUCTURE
-10 SETS REPEATED TWICE
-10 PULSE EXERCISES
-45s FOR REGULAR EXERCISES
-20s FOR PULSES
-REST FOR 30s AFTER EACH SET
-REST FOR 15s INBETWEEN EXERCISES

EXERCISES:
-DOUBLE PRESS
-SHOULDER PRESS PULSES

-NARROW ROW W/HOLD
-NARROW ROW PULSES

-ALTERNATING ARMS UP CHEST FLY (Standing)
-ALTERNATING ARMS UP CHEST FLY PULSES (Standing)

-HAMMER CURL W/HALF HOLD
-HAMMER CURL PULSES

-ALTERNATING TRICEP EXTENSION
-TRICEP OVERHEAD EXTENSION PULSES

-STATIONARY LUNGE W/5 PULSE
-STATIONARY LUNGE PULSES
-STATIONARY LUNGE W/5 PULSE (OTHER SIDE)
-STATIONARY LUNGE PULSE (OTHER SIDE)

-GOBLET SQUAT W/3 PULSE
-GOBLET SQUAT PULSE

-KICKSTAND ROMANIAN DEADLIFT
-ROMANIAN DEADLIFT PULSES

-LATERAL STEP SQUAT W/2 PULSE
-SQUAT PULSE

I am so glad you joined me for this workout! It's always better to workout with a friend!

Kaleigh

Don't forget to stretch! 👉    • POST-WORKOUT STRETCH for Injury Prevention...  

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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.