Train your whole body at home with this 30 minute full body dumbbell workout. Upper body, lower body, and core movements are combined into one efficient strength session that keeps you moving from start to finish. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-workout-with-dumbbells This is a follow along session designed for home, with no talking from start to finish. Each exercise runs for 50 seconds of work followed by a 10 second break, and a beep tells you when the next block begins, so you can simply watch the screen and keep going. Equipment I am using: - a pair of 4 kg (8.8 lbs) dumbbells - a pair of 7.5 kg (16.5 lbs) dumbbells - one 15 kg (33.1 lbs) dumbbell You do not need all of these weights. Choose dumbbells that match your level and allow you to keep good form throughout the workout. Go lighter if you are a beginner and increase the weight as you get stronger. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want a 30 minute full body strength workout at home - Prefer simple, effective movements without jumping - Like to train efficiently with minimal equipment - Enjoy a follow along session without talking Grab your dumbbells and some water, and let's train together. 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 0:25 KANG SQUAT 1:25 KNEELING POWER PRESS - 2X - 4KG 2:25 SUITCASE SQUAT TO ALT. BICEPS CURL - 2X - 7.5KG 3:25 ALT. REVERSE LUNGE PULSES - 2X - 7.5KG 4:25 GLUTE BRIDGE + CHEST PRESS - 2X - 7.5KG 5:26 PULL OVER + SIT-UP - 7.5KG 6:26 RENEGADE ROW - 2X 7.5 KG 7:26 SIDE LUNGE + CLEAN - 7.5KG 8:26 SIDE LUNGE + CLEAN - 7,5KG 9:26 ALT. SIDE LUNGE ROW - 7.5KG 10:26 KNEELING TRICEPS EXT. - 7.5KG 11:26 KNEELING HAMMER CURL - 7.5KG 12:26 BEAR HOLD - UP & DOWN 13:26 BACK LEAN + FRONT RAISE - 7.5KG 14:26 PUSH-UP + ALT. KNEE TO ELBOW - 2X - 7.5KG 15:27 ALT. SNATCH TO REV. LUNGE - 7.5KG 16:27 RDL-2X7.5KG 17:27 GOBLET SQUAT - 15KG 18:27 ALT. CURTSY TO REV. LUNGE - 2X - 7.5KG 19:27 BEAR TO ALT. SINGLE ARM SNATCH + KNEE RAISE - 7.5KG 20:27 B-STANCE ROW TO CLEAN TO SQUAT -7.5KG 21:27 B-STANCE ROW TO CLEAN TO SQUAT -7.5KG 22:27 GLUTE BRIDGE - REV. GRIP PRESS - 2X - 7.5KG 23:27 ELEVATED GLUTE BRIDGE - 15KG 24:27 SINGLE LEG GLUTE BRIDGE - 7.5KG 25:28 SINGLE LEG GLUTE BRIDGE - 7,5KG 26:28 ARNOLD PRESS - 2X - 4KG 27:28 SIDE RAISES COMBO -2X - 4KG 28:28 ALT. CROSS BODY RAISES - 2X - 4KG 29:28 OPENNERS-2X - 4KG