Challenge your strength in a new way with this 30 minute full body workout using a foam roller and dumbbells. The foam roller adds instability and support, so you engage more muscles, work on balance and train strength differently than in a traditional session. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-workout-using-a-foam-roller-weights-train-strength-differently This is a no talking workout designed for home, so you can follow along on screen and stay focused on movement, control and breath. Each work block lasts 50 seconds and is followed by a 10 second break, with a beep to signal the change between blocks. That steady rhythm keeps you moving from head to toe without wondering what comes next. Equipment needed: - Foam roller (I use a 90 x 15 cm one) - A pair of dumbbells (mine are 7.5 kg (16.5 lbs) each) - Mat or soft surface (optional) The session includes a guided warm up to prepare your body and a cooldown to help you recover after training. This workout is perfect if you: - Want to add variety to your strength training - Enjoy mindful, no talking workouts with clear visual cues - Want to work on balance, coordination and core engagement - Train at home with minimal equipment Press play and enjoy a full body session that feels different and leaves you feeling strong. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE FULL BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M73M5Zsddz1Lzs0mRXuv2m1c WORKOUT CHAPTERS 0:00 Intro 0:24 CAT-COW 1:24 ALT. THREAD THE NEEDLE + TWIST 2:24 PRONE SWIMMER 3:24 SUPERMAN RAISES 4:24 KANG SQUAT 5:24 LOW-PLANK KNEE TUCKS 6:25 LOW PLANK PIKE + UP AND DOWN 7:25 HIGH PLANK ALT. SIDE TUCKS 8:25 PARALLEL CHEST PRESS 9:25 PULL-OVER 10:25 CHEST PRESS 11:25 SKULL CRUSHER 12:25 ALT. CHEST PRESS 13:25 SQUATS 14:25 SQUAT PULSES 15:25 LOW-PLANK KNEE TUCKS 16:26 LOW-PLANK PIKE + UP AND DOWN 17:26 HIGH PLANK ALT. SIDE TUCKS 18:26 PARALLEL CHEST PRESS 19:26 PULL-OVER 20:26 CHEST PRESS 21:26 SKULL CRUSHER 22:26 ALT. CHEST PRESS 24:26 SQUAT PULSES