35-Minute Full Body Dumbbell Workout (Compound Exercises)

Build total body strength at home with this Full Body Dumbbell Workout!

9 of the best compound exercises to build TOTAL BODY strength at home 💪 Compound exercises target multiple muscle groups at once - making this an effective and efficient workout if you're short on time!

✨THE WORKOUT: 35-Minute Full Body Dumbbell Workout✨

► EQUIPMENT: Medium-to-heavy set of dumbbells. We're using 10-20 lb dumbbells.

*Discount Code: NourishMoveLove

►INSTRUCTIONS:
It looks like this:
✔️9 Total Body Exercises
✔️Timed Intervals of Work (40 seconds of work, followed by 20 seconds of rest)
✔️Repeat All 9 Exercises x2 Sets
✔️4-Minute AMRAP Finisher (repeating 4 dumbbell exercises from the workout as many rounds as possible (AMRAP) in 4-minutes)

►Workout Outline:
1️⃣ Deadlift + Clean + 2 Lateral Squats
2️⃣ 2 Balance Bicep Curls + 2 Shoulder Presses
3️⃣ Lateral Squat + Clean
4️⃣ 2 Single Arm Row + Clean + Rotational Lunge
5️⃣ 2 Staggered Deadlift + 2 Reverse Lunge
6️⃣ 2 Plank Row to T Side Plank
7️⃣ 2 Push Up + Burpee Get Up
8️⃣ Single Leg Glute Bridge + Tricep Skull Crushers
9️⃣ Alternating Snatches

🔥 AMRAP
10 Deadlift Clean + Squat
10 Bent Over Back Rows
10 Lunges
10 Push Ups

►TIME STAMPS:
00:00 Workout Introduction
01:50 Warm Up
07:40 Set One
18:12 Set Two
27:50 AMRAP
33:05 Cool Down + Stretch

❤️ Learn more about the benefits of strength training at home in this post:

► Cue up your favorite music, press 'play', and let's knock it out!
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#fullbodyworkout #weighttraining #strengthtraining

[ninafosse]

I wanted to shout out to this being my first work out back from transplant! I have been doing NML workouts since 2020 and I have to give credit 100% to these workouts to have helped me prepare before transplant and now getting back my strength and muscle tone. After surgery especially abdominal transplant it is a journey to building back my muscles as I had lost all that I did pre but that is what helped me go into it so thank you ladies so much 🙏🏻🕊️

[EliseWood]

If I’m being honest I HATE amrap style, but I finished the 3 minutes 💪🏻 and used my two 10, 15 and 30lb dumbbells for this workout I liked that the moves weren’t complicated I’ve done most of them before but it’s nice to have familiarity that’s effective.

Also thank you so much NML for the past 6+ months of training that you’ve motivated, pushed and coached me through. My husband and I just celebrated our 5th wedding anniversary and did a 4 and an 8 mile hikes in the cascade range here in Washington and we did it easily! We were so proud of ourselves. Also, 2 nights ago my husband and I were doing a few floor exercises and I did 3 normal push ups! Never in my life has that been remotely possible they always have to be from my knees!ive lost 56 pounds, (36 effectively trying the other 20 was from being pregnant and just eating well during my pregnancy I was so surprised I lost weight while pregnant yet had an almost 9lb healthy baby❤) I still have 30 lbs I’d love to lose I’m loving your workouts keep them

[stevie]

I love the workout colours ladies! Hope your knee is feeling strong! Great execution of flow and balanced intensity! Only pros understand how important this is when training hard... Thank you for safe and perfect technique

[angelabeth]

This was a 5 on the holy 🍌 🍌 scale. Team NML brings it every time. Absolutely loved this format.

[morganweidemann]

Wow I am SWEATY!!! Loved that format. It seems to fly by even with the amrap round. My husband got me 25 pound dumbbells for my birthday yesterday so I used one for the cleans. Thanks for always encouraging us to lift heavier! 💪🏽

[jenayam]

I loved this one. I am 6 months postpartum and so very much appreciate a good workout that gets my heart rate up without a lot of jumping & high-impact (pelvic floor... iykyk)

[rebeccalee]

I think this format is my favorite one yet!

[nikkitikkitavy]

Total winner of a workout. LOVE this format!!!

[kerireiff]

LOVED THIS! Moves 3, 4, 6, and 9 were my fav! I surprised myself with being able to use 20s for legs and 25s for snatches and even felt like i could have done 25 for legs too! Super happy to see progress! Also, did 10 curls with 20 pounds yesterday in a workout i made myself after a run. I give the credit to these workouts!🎉 thanks again!

[anime]

I can follow these exercises with muscle separation.thank you ❤

[brianasmith]

this, the compound movements were amazing and I could not believe how quickly this workout flew by! Killer AMRAP at the end 🔥🔥🔥🔥🔥

[LSteffen]

So fun and effective!!! Love nourish move love!!!

[healthymoms]

I loved this workout. I just found it this morning. It was hard but flew by.

[emilya]

Agree with everyone—loved this format! Love all the new moves as well, definitely will be coming back to do this one again!

[michellecochran]

Absolutely loved this format! Great way to start a week ❤ I was dead before the 4 min bonus and that emptied the tank! This is one of my favorites!! Thank you ladies 😊

[michelleschultz]

Not only did this work my muscles, the compound moves kept my mind busy to stay on beat. A great start to the week!🔥

[judychung]

Adding this to favorites. Loved the format and mix of moves. Thank you! 🎉❤

[courtneycarr]

Loved these full body moves! I was kind of dreading the workout because I don’t usually love the format with all the moves and then repeat as opposed to circuits where you do it and are done, but the exercises were so good! Lots were new and kept my brain working with my body :) Chickpeas are the best!!!

[mayaparmar]

This was awesome!! First workout back after my period and then a house move. Felt so great to be trying new moves and moving in all directions. Been doing your workouts for a few months now, and it's mental to think that my 'go to' weights for most upper body moves are now 15lbs! Thank

[stephaniehurt]

Loved this workout! Lots of sweat! Thank you all at team NML