15-Minute Full Body STRENGTH Workout with Dumbbells (9 Full Body Power Moves)

Short on time but want to work your whole body? Try this 15-Minute Full Body STRENGTH WORKOUT with dumbbells!

Upper body strength, lower body strength and core strength -- all in just 15 minutes at home 🔥.

💪 These are the 9 BEST total body compound exercises (power moves) to build strength at home with dumbbells.

✨THE WORKOUT: 15-Minute Full Body STRENGTH WORKOUT with Dumbbells ✨

► EQUIPMENT: Medium to Heavy Dumbbells. We have 12s and 15s!
*Discount Code: NMLTF5
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ 4 Circuits
✔️ 2 exercises per circuit (one strength exercise and one burnout exercise).
✔️Perform the first strength training exercise for 40 seconds, followed immediately by a 20 second burnout for exercise two. Then rest for 20 seconds.
✔️ Repeat Each Circuit x2 Sets

►Workout Outline:
1️⃣ CIRCUIT ONE:
1. 40-Second Strength Exercise: Goblet Squat + 45-Degree Press Out
2. 20-Second Burnout Exercise: Hold 45-Degree Dumbbell Press out

2️⃣ CIRCUIT TWO:
1. 40-Second Strength Exercise: Lateral Lunge, Reverse Lunge + Bicep Curl (Right/Left)
2. 20-Second Burnout Exercise: Isometric Lunge + Hammer Curl (Right/Left)

3️⃣ CIRCUIT THREE:
1. 40-Second Strength Exercise: 2 Wide Squats + 1 Push Up
2. 20-Second Burnout Exercise: Push Ups

4️⃣ CIRCUIT FOUR:
1. 40-Second Strength Exercise: Deadlift + Back Row
2. 20-Second Burnout Exercise: Plank and Row

🔥 BURNOUT ROUND
1. 40 Seconds: Low Plank Wide Knee Pulls

►TIME STAMPS:
00:00​ Workout Introduction
00:45 Warm Up
02:40 Circuit One
05:20 Circuit Two
08:23 Circuit Three
11:40 Circuit Four
14:50​ Cool Down + Stretch

► Cue up your favorite music, press 'play', and let's knock it out!
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[SheThrivesNaturally]

I’m recovering my strength after a tough year of flare ups with an autoimmune illness, so even though I “only” did half of it and did the reps at half the speed, I’m very proud of myself for listening to my body and not doing too much. Yesterday I was able to do a 20 min strength workout, today not as much. Sometimes progress is slow but even small progress is something to be celebrated in my book! Thanks for sharing this workout!❤

[livwholly]

Can you make more 15-20 minute workouts with this format!?! This is a go-to workout for me as a busy homeschooling mama, and I absolutely love this format! I've been following you for about 4-5 years now and love your channel and workouts-- I can honestly say that following you has made me love fitness! 💟

[leahflanagan]

I always come back to this workout when I need a 15 minute workout and am short on time! Would love another one just like it!! Thank you for always reminding 15 minutes is better than no minutes!

[brookeforry]

Needed this today! Wasnt motivated at all after coming home from the beach for a week. My workout was dragging 5 kids and a bunch of stuff out every day plus a baby who isnt sleeping well i just didnt want to start. Planned to get into build 30 but i needed something quick that i knew i could finish. Glad i pushed play today! Thanks for all you do

[arsplastiques]

Always impressed by how much physical work can get done in a scant 15 minutes! Hard and efficient, and always love the good vibes you two have on the mat. Thank you!

[katiefloyd]

Yes !!! I love the short ones. I’m a teacher and I have zero desire to work out early in the AM ! So this is great to do in the afternoon ! Love love !

[lranieri]

Thank you, Lindsey! I am a 47-year-old lifelong weight lifter with a broken body from my military service! My workouts look way different than they used to, so I've had to learn to modify, but I still love intense short workouts! I happened upon your channel today and your energy and sincerity were immediately recognizable to me so I stuck around, and I am happy I did. I love this workout style, and I think this will be my new way of staying fit. Wishing you the best, and thank you again for the free workouts XX Lisa from Alexandria, Virginia!

[giesefamilyadventures]

This is my go to “I only have 15mins workout!” Love it!

[tamikadeyo]

I'm so proud of myself. I completed the whole workout with my heaviest weight. The second video for the calendar was Cardio Kickboxing Tabata. My legs were wobbly by the end but I didn't quite. I'm even starting to see a little bit of a physical change in my arms. Thank you so much!

[mekaford]

I love watching your workouts! Your care comes through right along with your commitment. It really makes a difference getting through the workouts with joy.❤

[KTsMWC]

Can't stop, won't stop! Crazy what you pack into 15 min. Definitely feeling it after!

[mindycochran]

Getting back into exercising after having a cold, this was a perfect amount of time and level of difficulty without exerting myself too much yet. You're the best nourishmovelove, thank you for all you do!

[AmandaMatthews]

This + short run = Endorphins on BUST ! Thanks Lindsey and Rachel !

[learnwithjax]

Perfect morning strength training workout. I try to get at least 15-20 minutes in every morning so I get SOMETHING in everyday and this was so perfect. Thank you!

[elenacaballero]

Love these quick effective workouts!!! Perfect way to ease back into working out after a 2 month break.

[lauraconnors]

Just coming back after a long break so 15 minutes was just enough for me to get started back. Thanks for the great workout :)

[viamawoyo]

These short workouts are so effective. On days like today when I only have 15 minutes, this gets the job done! 💯

Thank you for creating these shorter videos 🤗

[sabrina]

This was a very challenging workout because of the different angles holding the dumbbell in the beginning. Just want to say I'm really enjoying working out to your videos each day! Thanks!

[suziskinner]

Love love loved it! I didn't have time for a 30 minute workout today and this workout filled in amazingly!!! I'll definitely be coming back to it on my busy days 😊

[carrrieriewe]

Perfect for an early morning when I knew I needed something quick and still wanted to get in a great workout! I love starting the day feeling strong and like I did a lil something special for myself. Thanks so much!