30 Min FULL BODY DUMBBELL WORKOUT at Home | Muscle Building

This is a follow along 30 minute full body dumbbell workout that will target every muscle group with compound movement to help you become stronger, build lean muscle, burn energy for hours after completing and basically leave you feeling awesome!!

The exercises are performed for 30 seconds each, 30 seconds rest. The exercises are performed for 3 sets each.

The weight I am using is 15kg x 2 dumbbells for your reference. So yes, as heavy as you have access to and slow paced, controlled and full range of motion. If you have lighter weights than you would prefer, simply perform more reps than me and at a slightly faster pace.

HIGH SQUATS
SUMO DEADLIFT SQUAT
STATIC LUNGE (switch leg everytime)
ROMANIAN DEADLIFT
SHOULDER PRESS (2 or 1 dumbbells)
BENT OVER ROW (switch arm everytime)
CHEST PRESS
PULLOVER

I would just like to point out the following key points to this workout:

● Be sure to switch leg on lunges every set and switch arm on rows every set!

● With the single arm rows, try to stretch upper middle back by taking it slow at bottom to let muscles lengthen then draw elbow up. Switch arm every set!

● I am performing the shoulder press with one dumbbell as well as Sumo deadlift, however if your weights are lighter than you wish, simply perform with both dumbbells!

● Make sure during Romanian deadlifts to keep shoulder blades together, knees slightly bent, push bum back and keep head in line with torso as it lowers!

I hope you all enjoy this strength training and really allow yourself to feel each contraction!

I would consider this strength workout a super workout to progress in weight over time! I would definitely suggest this type of full body workout with dumbbells once a week if you really are wanting to increase muscle, along with bodyweight sessions and isolation sessions as such shoulders, glutes etc. Overtime, aiming to increase reps then move up in weights!💪

And don’t forget.. plank 2 minutes at the end!!🤩

Happy training!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[rivermoon]

One of my favorite videos, been doing this one and then the 15 mins arms video for a month and a half and Ive lost 15lbs!

[priskilabasnetchhetri]

Y’all I am sooo proud of my self. My first exercise after having a baby. 8 months post patrum and I did 🎉 I pushed through

[edg]

I’m seventy-two years old and have been doing this routine 6 times a week for the past 5 weeks to offset the loss of muscle mass due to hormone therapy for prostate cancer. Started barely able to plank for 30 seconds and now more or less breeze through the 2 minutes. Started with 14.4 pound dumbbells, moved up to 16.5, and today did the routine with 19 pound dumbbells. THANKS, CAROLINE! 

Update, 07/29/2024: Still following Caroline’s routine with 19 pound dumbbells. Just finished 28 sessions of radiation, which was a bear, but I’m still standing. Hoping to add a little more weight to the dumbbells soon and settle into a 4 times a week routine!

[The_Crowd_Pleaser]

I’m 80 years old. Found your channel. Using 12 pound weights loved your workout. Doing it 3 times a week alternating with step classes. Thank you

[pignosepiano]

I love how clear your instructions are without speaking! I get so tired of being yelled at during my online video classes. Thank you!

[HeatherKawai]

She does everything right— no yelling, audible and visual countdown cues so you can focus on the exercise and not the tv/computer every second. Gorgeous graphics. And her fitness is inspiring! Music is ok but since it’s all perfectly done I suppose you could listen to other music and still do it all with the visual cues if you wanted. A+! I’m a new subscriber!

[elenap]

I just found this video and did 20 mins of it and had to stop. I am 60 years old and have been working out on my own, but this just confirmed that I need more exercises like this. Love how you don't say a word like others who talk to much, to fast or to slow. I am now a subscriber, thank you.

[asiyabano]

Hi Caroline! I did this workout 5 days a week since last three months and I successfully lost 10 kgs.. All Thanks to You❤

[armedmariner]

3 days in a row of Ms Caroline for my wife and I. We’ve been doing lots of Beach Body and we just found Caroline. Folks...this is better. Nobody yelling at you. Nobody trying to tell you to give it more effort. Nobody making the fat girl in the corner do the dumb-down version. No breaks that are too short. No hyperactive moves. We just did this full body and guess what? I have a full body burn. Yes - the body needs change doesn’t it. Sometimes the mind does too. Right now this is good on many levels. Caroline gives this away. She’s like AthleanX Jeff Cavalier - they just care about you and want you to get a good workout with them. Thanks again Ms Caroline. You are very helpful!

[TheMidnightHag]

I’m neurodivergent and want to thank you for making these so calm, clear, simple, and quiet. The picture-in-picture where you show the upcoming set, and the way you silently demo the form from clear angles that are easy to mirror…that makes such a huge difference for me!
I love that these videos don’t have intense music, and that you’re not coaching us to power through. That actually takes me out of the workout and demotivates me because I’m trying to kind of go to this mental place where my exertion feels like meditation. If someone is reminding me that it’s hard labor and there’s x amount of reps left, I can’t do that.

Your physical set up is very well lit, it feels serene, and even though you’re in peak condition I was actually more struck by the relatable adjustments and facial expressions you made. It made me feel like we were on the same human team instead of me feeling like an old blob who just will never be a natural jock.

Your small intro at the beginning where you said we could make the workout our own also takes the anxiety and pressure off, I didn’t feel like there was potential for failure, just an opportunity to grow and maybe learn what works for me.

I made it all the way through, with a long intermission after all the lunges just to cool down and center myself. My legs were quaking and felt like jello, but I’m proud I could do it! I did have a few less reps on the lunges because I was approaching collapse which is what’s important anyway.

I love upper body and am upgrading to heavier weights next time for that.

[ykgxhib]

Been following you for over a year now and you've literally changed my life. I'm physically and mentally stronger and with you, it feels like I'm working out with a good friend. Thank you Caroline :)

[GloWithRoe]

I am so proud of myself. I accomplished the 2 minute plank. A year ago, I could not last 2 minutes. Improvement for sure! Thanks Caroline. ❤

[doloressicenavage]

I am 75. This is the second time doing this routine with 5 lb weights. Did 45 seconds on the plank. I hope to improve. Thanks for this video. It's awesome!

[tolulola]

Is it weird that everytime Caroline indicates with her finger that there's one set left, I nod like she's actually speaking to me? 😄 Thanks Caroline, you are definitely the only personal trainer I need now. 🙏🏽💕

[k.f.]

Alright, so I haven’t been doing this workout consistently. But for the last 2 months I did this work out either once, twice of 3 times a week. Mainly once or twice.
Combined with a diet and hella protein I noticed a big difference in my body.
I look more toned, and developed a little muscle so far. :)
Edit: HAPPY 2024!! I’m starting this workout up again
Every Monday, Wednesday and Friday. The other days are running or walking or ab workouts I guess

[bernadettelacroix]

My first time doing this and I love it. I love that I'm not left to time this myself, she walks us through the entire workout. I'm 62 and just graduated to my first 20 lb. weight today! I never felt I had time to workout until I retired a year and a half ago. Now it's just part of my routine. Thank you Caroline!

[majaexploring]

Doing this work out after a break up, it makes me feel strong. I keep coming back to it

[thrillbilly]

It’s been one year since I lost 40 lbs by following your workout videos and I’m still keeping all the weight off. Thank you

[chloebrowning]

I’m 14 and it was better than other workouts I have done because I’m to afraid of gyms and I don’t have another money for the gym and I loved this workout it’s really nice and easy to follow and a feel like people in public and school can’t call me fat anymore and it made me feel more better about my body. Been doing it for a week now.

[savvy]

First day of doing this workout. I’m a 14 year old and I love working out. I usually don’t follow a routine when I exercise, I just do stuff I know for a hour. And I wanted to break the habit by following a video. I love how this workout is REALLY full body. Works my arms, shoulders, legs and glutes! I wish there was more of a focus to core besides that. But this is one of the best exercises that I’ve done because I love that there is equal amount of working out and breaks. Also I ADORE that Caroline explains her method before getting into the video for beginners or to people who are new. Unlike people that talk about it throughout the video. And the plank challenge at the end is genius because users can track how long they can hold a plank for and see how they progressively get better at it. I will be giving updates about my progress for the next few weeks while doing this video everyday! :)