30-Minute Workout: Full Body Strength Training For Women (Dumbbells)

Build muscle and burn calories ALL DAY LONG with this 30-Minute Workout: FULL BODY STRENGTH TRAINING FOR WOMEN! 🔥 💪 One of our most popular workouts on the blog!

This workout has been with me through all seasons of life: during my days as a personal trainer, through pregnancy and postpartum, and now as a busy mama! It is efficient and EFFECTIVE - aka the perfect workout for busy women!

✨THE WORKOUT: 30-Minute Strength Training Workout for Women ✨

► EQUIPMENT: Medium-to-Heavy Set of Dumbbells
I recommend 8-25 lbs depending on your fitness level. I'm using 10 lbs and 12 lbs in this workout video.

*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ 7 Full Body Strength Exercises
✔️ Timed Intervals (45 seconds work, 15 seconds rest)
✔️ Repeat x3 Sets

►7 BEST STRENGTH TRAINING EXERCISES FOR WOMEN
1️⃣ Front Squat + Overhead Shoulder Press
2️⃣ Alternating Reverse Lunge + Bicep Curl
3️⃣ Sumo Squat + Upright Row
4️⃣ Curtsy Lunge + L-Fly
5️⃣ Plank + Row
6️⃣ Glute Bridge + Tricep Extensions
7️⃣ Glute Bridge Hold + Chest Press
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►TIME STAMPS:
00:00 Workout Introduction
0:38 Warm Up
05:40 Workout
28:10 Cool Down + Stretch

❤️ Learn more about the benefits of strength training for women in this post:

🎶 Cue up your favorite music, press 'play', and let's knock it out!
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⭐️ MORE of My MOST POPULAR Full Body Workouts on YouTube:
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#fullbodyworkout #fullbodystrength #strengthtraining

[SuePenn]

Oh yeah! I may actually be able to keep up with you on this one.
You are a beast!

[tathoye]

Guys I’ve been doing this workout for 2 months now (2-3 times/week) and I feel so good!!! I’ve lost 20+ lbs and feel much better. My mindset about weight loss has completely changed and I focus on being happy and doing workouts I truly enjoy.

I started with 5 and 8 lbs weights and now do this workout with 15 and 20 lbs! I love that she talks majority of the video as I forget about the time, it goes by so much faster!! If anyone’s starting this, keep going, you’ll fall in love🫶🏽✨

[ingridleggett]

This was the BEST workout I have ever done at home!!! Thank you for your gift to all of us stay-at-home moms who can't get to a gym, let alone afford one, with childcare!

[Lissylou]

I never comment on videos but I did this workout first time this morning. I really appreciate that videos like this one exists. It took a pandemic for me to take self care and fitness seriously. Starting in September this year, I started going back to the gym. I used to have a personal trainer 3 years ago when I was overweight and I dreaded going every time. The pandemic impacted me negatively. I already had a history of depression and anxiety. The mental benefits is what motivates me to workout almost everyday. I seriously appreciate these kinds of videos because I workout at home and rarely go to the gym these days. Hearing this woman say “you can do it!” Really motivates me to keep going. Thank you!

[carolbolgan]

LOVED this one!! I’m almost 62 and finally did a workout with all 12 and 15lb dumbbells! Your workouts keep me motivated and make me feel strong! Thank you!!

[pameladodson]

Beginner here! I did this workout for the first time Sunday with 2lb weights, Monday I could barely move. Pushed myself to do it again Tuesday and used some 5lbs. Today, Thursday, I did all 5s. I already feel stronger. I LOVE this workout, you are so encouraging and I can’t wait to see my progress next week. Thank you, thank you, THANK YOU!

[sherridean]

Love this workout!! I am a missionary out of country and this is a way for me to stay fit. Appreciate all your clear explanations and encouragement to keep form so we don't hurt ourselves.

[liz-ckpz]

my 18 year old self who doesn’t want kids doing the workout and listening to the advantages for pregnant women doing this workout: 👁👄👁

but jokes aside i loved it so much and i’m sweating like crazy, it’s one of the only workouts i’ve ever devoted myself to entirely, you do such an amazing job!!

[KaraandNate]

As if these workouts couldn’t get any better....I just did this one barefoot on the beach! Thanks for being awesome as always 💪🏻

[azulagirl]

Day 5 for me today of committing to the 30 day beginner challenge. This has been hard for me to get back into a regular routine. Thank you for making a calendar and making it so easy to push play to get it done. This was great!!

[elizabethasmith]

Love your focus on younger and pregnant women but don’t forget - it’s so important for peri and post menopause too - that muscle loss just keeps happening. And starts affecting our bone density. We also lose balance skills as we age. Your workouts kick ass! Love the strength combined with functional movements. Like you, I’ve lifted and worked out much of my life (I’m 58). And I DON’T want a pansy “just do leg lifts, you’re over 50” kind of workout. You nail it - thank you. So appreciate these videos.

[emmaglasgow]

My husband and I are hoping to be pregnant soon with our first and I have been following your videos to try to prepare for pregnancy! I did this workout a few months ago and had a hard time with 8 lb dumbbells, just finished it today with 15s! Thank you for all the work you put into these workouts! You have completely changed my mindset when it comes to fitness!

[Brizasaur]

Thank you for the 30 min workout that takes this momma an hour with all the interruptions 😂

[lmomlu]

I tried to do this workout 2 weeks ago and gave up because it was difficult. Now, I did it! I was mentally prepared. And when I finished... I was dripping sweat. I have never seen myself be this sweaty before! 🤭 If I do this multiple times everyday with a calorie deficit than I will have my summer body in no time! This needs more views! You are so under rated!

[shelleydecleene]

oh man! This went so quickly and was a burner. thank you for your positivity and for your pushing. I appreciate this as a mom of five boys (12 to age 2). Getting near to my 40s and I know how much strength training is necessary. THANK YOU

[jennystimson]

This was seriously awesome! I'm 16 weeks pregnant and your workouts make me feel energetic and strong. Thanks so much for creating workouts that are prenatal safe and also challenging enough for those of us who exercised before pregnancy. I'm already looking forward to your postnatal workouts!

[lmomlu]

I did this workout for a week or something like that, I weighed 98/99/100 it was a mix. Now I weighed myself again and I was 93 pounds. Omg I couldn't believe u lost some much weight so fast. Dreams do come true. 🏝

[jenlamas]

I found your workouts when the pandemic first hit, and 2 years later i am still doing them and haven’t returned to the gym. I’ve never felt stronger or been in better shape! Thank you for all you do and for giving us amazing workouts with so much positive energy 🤩💪🏻

[beverlyfortner]

I've been doing your workouts for about 6 weeks now. In my 30's I was a Les Mills instructor teaching everything fro bodyflow (yoga) to RPM (spin) classes. You mention in this video about losing muscle mass once we hit 30. Well, let me just say that I'm almost 50 and it is HARD to get that muscle mass back not to mention the shape changes your body goes through with peri-menopause. Your workouts are exactly what I need. To get my heart rate elevated and my muscles stronger. THANK YOU!

[sno]

I am on day 4 of doing this workout.
Recently was diagnosed with breast cancer.
The doctor said I must do some strength and weight training to prevent bone loss from the medication.
Im brand new to exercise.
You make it clear and simple to follow.
I like that we set our own pace.
Thankyou !