Get Lean And Strong With This Full Body Dumbbell Workout!

This full body dumbbell workout is specifically designed to help you build lean muscle tissue! Not only will you strengthen the total body but also boost your metabolism, making it easier to achieve your weight loss goals.

Grab your dumbbells and get ready to sweat as you work your way through this dynamic routine. Remember to focus on proper form and choose weights that challenge you without compromising technique.
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Warm Up

ONE
1. Front squat 25lb/11kg (my dumbbell weight for reference only)
2. Neutral grip shoulder press 15lb/6.5kg

TWO
1. Alternating lateral lunge 30lb/14kg
2. Alternating cross body hammer curl 15lb/6.5kg

THREE
1. Close grip row 25lb/11kg
2. Alternating cross body raise 12.5lb/5.5kg

FOUR
1. Skull crushers 15lb/6.5kg
2. Glute bridge march

Cool down stretch
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✅ W O R K O U T P R O G R A M
Complete three LIFT WITH CEE full body workouts each week.
You can either:
- Repeat this video 3x/week for a 4-8 week training block (called a mesocycle)
- Pick a different video 3x/week from a 30 min or 40 min workout playlist

Build muscle by consistently increasing the challenge, forcing your body to adapt and grow. When you’re familiar with a workout routine it’s easier to focus on proper form, get a better connection to the target muscle, add in an extra rep and know when it’s time to increase your dumbbell weight!

👍🏻 S O C I A L S
Facebook: I’m not on FB, those are fake accounts
I will never ask you for money or message you to join a group

🛑 D I S C L A I M E R
This is my own personal workout and may not be right for you. If you’re new to exercise or planning on embarking on a new fitness program, you should consult your physician first. All information is intended for your general knowledge and is not intended for use if you are a minor, are pregnant, or have a health condition. Please know that by engaging in this exercise or workout program, you agree that you do so at your own risk. Cheryl Coulombe, LIFT WITH CEE will not be responsible or liable for any injury or harm you sustain as a result of this video.

© 2023 Cheryl Coulombe
All Rights Reserved

[LiftwithCee]

Repeating the same workout will help you implement progressive overload more effectively. When you’re familiar with a routine it’s easier to make incremental adjustments to increase the challenge! Complete the workout three times this week, leaving a recovery day between sessions!

[msphilippabates]

May 2024. Hi. I just wanted to pop on here to say how brilliant these workouts are. I’ve been active all my life, first as a dancer then a fitness instructor and always a gym member and group exercise fan. I’m on my second round through these 30 minute workouts. I’m lifting weights I never thought possible ( and spending a fortune as the weights increase)
Things I love about these workouts:
Your calm quiet instruction, clear cues and modelling of the techniques.
The mixture of upper and lower body exercises.
The paired sets.
The fact I can do them in my kitchen in a relatively small space.
The incentive to do 3 workouts a week and keep accountable.
Have I lost weight? Probably not as my muscle mass has increased!
Am I leaner? Yes!
Do my clothes fit better? Yes!
Am I stronger in my 50’s than ever before? It certainly feels like I am!
So thank you Cee. I really wanted you to know how much I appreciate the effort that you put into creating each workout while also doing your day job. Being a part time fitness instructor and full time primary school teacher, I understand the dedication it has taken you to build your platform.

[Sueguagenti]

This menopausal, 54 year-old is grateful to have found someone in the fitness industry who kinda looks like me – at the least gray hair! LOL The number on the scale has not changed in the seven weeks I have been lifting with you, but I am feeling significantly stronger! I celebrated yesterday by purchasing 25 pound weights. I love your chill but challenging style. I actually look forward to working out with you! Thanks for sharing your expertise!

[lindagarcia]

I’m 58 soon to be 59 and I am so thankful to you for these videos! I have worked out my whole life and tried to stay in shape and I have never seen so much muscle gain in my age! Even through tough menopause symptoms this has helped so much! Thank you, thank you! ❤

[Twinkletoes-bk]

I have been working out every other day with 90-minute walks on alternating days for 1 months and several people have commented ... "You are getting ripped"! Feeling great. Thank you, Cheryl, :)

[ericagellatly]

I'm loving these workouts! I am an over 50, non-athletic woman fighting the menopause middle, weight gain and tiredness. Started these workouts 2 weeks ago. I'm feeling stronger, healthier, energetic and motivated. I love all the exercises, the pace, the music, the helpful on-screen tips, and the ability to step up the challenge by increasing the weight. My very fit and athletic family is so stoked I found something I can do consistently and enjoy every time. Thank you, Cee!

[juliameyerchristiancortes]

I am so thankful I found you here, Cheryl! I am 51, in perimenopause, and I love everything about your workouts. I mostly train at home, but also do your workouts at the gym. Thank you for your work, I really appreciate you ❤. P.s. You look amazing!!!!

[kmichelle]

I just finished this workout. I had my kids in my 30’s and after my last one I was left with arthritis in all my hip joints. It’s been four years of me working out and incorporating weights and all different kinds of programs but your videos hit different. I feel amazing and it helps me stay consistent because I do work full time. Today I was able to do this in my lunch hour. I’m so grateful for your content. It’s engaging muscles that I can feel are helping my body especially with the hip I challenges I have. I feel like it’s healing it lol as weird as that sounds I’m convinced

[janetm]

I loved seeing you struggle a bit with that last set of shoulder presses. Gives me hope that my struggles (which are many more, with much lighter weights) are not a reason to give up!!! ❤

[tangelawilson]

I have been doing your workouts for about 3 weeks now. LOVE LOVE LOVE. The pace, sets, and reps. I love the 30 minutes Full Body, Upper and lower. Thank you for your time and workouts!!🩷

[gracegymcollective]

I have changed my workouts over the past year to weight lifting and working on strength training instead of cardio. I’ve seen so much improvement!

[laurakmcdonald]

This workout was great! I am 48 years old and have been doing yoga for 20 years. In the last couple of years, perimopause has been hitting me harder and yoga has not been enough to combat the aches, pains, and inflammation in my body. I started your workouts a few weeks ago, and the change has been glorious! I feel stronger, less aches and pains, and a lot less inflammation. Thank you Cee for making getting into resistance training so accessible and fun :)

[CocoTheDivine]

At 38 I am starting to experience perimenopause and am scared to death of this new chapter. I am committed to feeling and looking my best as I now enter this new journey. Thank you for what you do

[flatbottomflowers]

I’m enjoying your 30-minute workouts. I like everything about them! They’re efficient and challenging. They fit perfectly in my fitness routine and help me to maintain consistency. Thank you!

[irishinoslo]

Hello from Tavira Portugal. Love your workouts. I started lifting 1 Kg a few months ago I’m lifting 7 Kg now. Feel great. Thank you son much.

[JenniferHaberman-ig]

I just finished my 6th week of your workouts. I’m 48 years old and have never lifted a weight in my life. I feel amazing and I’m seeing some real changes in my body-and it’s easier to get up off the floor now! Thank you for these workouts-I look forward to waking up at 5am to do these before work ;)

[swest]

Thanks for this series! In the five weeks I have been doing 3x/week, I have gained 2.2 lbs. of muscle and lost 3.6% in body fat! All with exercises that are easy to follow and without a single burpee! Thank you.

[azfish]

I did my 2nd routine with you today. During the lateral lunges, you said you are pushing from the glute not the knee- this made a huge difference. Typically this type of movement causes me knee pain during & afterwards. I now understand the difference. A million thanks for that simple but important tip. My knees are happy 👍😄

[HelenUnangst]

I am so proud of myself! Thanks to your amazing workouts, I could do the walking glute bridge for the first time! I have tried to do this several times in previous workout (with other trainers) sessions, and could not! Sticking with you is my best idea!

[KarenMeadows-rbcj]

Your workouts are the best! I get tired but feel great, even at 70 yr old!!! thank you!