30 Min INTENSE Full Body Dumbbell Workout at Home | No Repeat

Strength training is the way to go if you want to see improvements in your shape, if you want to increase your metabolism and see a visible difference even within the span of a couple weeks.

If you keep up with it, staying consistent with both your exercise routine and your rest/restore routine, you will start to see that you are gaining strength and muscle but also quickly losing fat and seeing your body tone up like you never have before.

In order to see the best results you must also combine these types of workouts with proper balanced nutrition with adequate protein to make sure that your muscles have all they need to recover and come back stronger!

Structure of todays' workout:
30 Mins TOTAL

5 Min Warm up - 30 seconds each
1. Slow Butt Kick & Shoulder Roll
2. Hip Circle Knee Lift
3. Hip Circles
4. Reach up Tab Back
5. Heel Tap Arm Flappers
6. Side to Front Shoulder Raise
7. Sumo Squat Pulses
8. Chest Press Out
9. Alternating Arm Raise
10. Full Body Swing & Hold

Workout
1. Alternating Slow Bent Over Rows
2. Slow Squat to Press
3. Slow Straight Leg Deadlift
4. Single Arm Shoulder Press
5. Single Arm Shoulder Press (other side)
6. Tricep Press
7. Dumbbell Press Out
8. Underhand Chest Raise & Squeeze
9. Bent Over Flyes
10. Sumo Squat Hold
WATER BREAK
11. Slow Alternating Curls
12. 90 Degree Arm In & Outs
13. Side Lunges
14. Forward Lunge
15. Forward Lunge (other side)
16. Good Morning
17. Lying Chest Press
18. Lying Glute Bridge
19. Low Plank Hold

Cool Down
1. Downward Walk the Dog
2. Cobra
3. 90 90 Hips
4. Pigeon Pose (Left)
5. Pigeon Pose (Right)
6. Deep Lunge & Hamstring Stretch(Right)
7. Deep Lunge & Hamstring Stretch(Left)
8. Side Lunges
9. Quad & Chest Kneeling Stretch
10. Roll Up & Breathe

Workout Stats
Apple Watch Setting: Functional Strength Training
Length: 30 Mins
Calories Burned: 205
Level of Intensity: 8/10

Giveaway: Head over to your closest Starbucks and scan the gift card at the end of this workout. Only the first 10-15 people will be able to use it. Please use it for one drink only so that others will have the chance to use it! Once the card runs out, that will be it! But dont worry, we have a giveaway at each premiere!

If you have come here and read the entire caption through, I appreciate you babe; I truly do. Thank-you for being a part of this community and for being so attentive to detail! If you have read this far, leave a comment below letting me know how long you have been strength training and how challenging this workout was for you on a scale of 1-10 (10 being extremely hard). I cant wait to hear from you and ALWAYS appreciate your feedback!

xo

Jo
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RESULTS

SHARE YOUR WORKOUT VIDEOS on Tik Tok, YouTube or Instagram for a chance to be featured in my next video or on our community Youtube: @growwithjo unified

Record a video or take a picture of you doing the workout, tag me @growwithjo #growwithjo @growwithjo_unified

To get the BEST (AND QUICKER) RESULTS, follow a nutrition plan that supports your goals. Get a customized nutrition plan in my app.

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SHOP

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DISCLAIMER:
All information provided by growwithjo is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold growwithjo harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

growwithjo beginner workouts abs workout walking all standing low impact fun fitness videos

[francoisehesse]

You are literally a fitness GENIUS!! From your music choices, to the actual structure of your workouts and the vibrance you bring to the workouts themselves! You are BY FAR the best workout youtuber out there (and I follow and enjoy lots of others). I've even noticed that other youtubers have incorporated your walking concept/style to their uploads! You should feel very proud of all the hard work and effort you put in on the daily to keep your masses fit, healthy and happy. Well Done Jo for helping us all to GROW! xx

[send.lemons]

More of these slow, weighted workouts, please! This was excellent. Thank you so much, Jo. You are such a blessing.

[samanthalazary]

I've lost 95lbs over the last year (walking, weights etc). Lately I've been not into weightlifting as much (mentally). Your weight workouts have brought me back to life. As someone who struggles greatly with mental health. I appreciate these videos more than you will ever know!

[hgrazza]

I just want to say thank you so much. I'm currently on a mission to lose 50 lbs and your workouts have really inspired me and I actually look forward to them each day. 2weeks in and I'm already 5lbs down.

[yesseniagarcia]

You’ve helped my fitness journey so much! I’ve been doing your walking cardio vids since mid January and those exercises combined with a much healthier and consistent diet, I’ve managed to lose and keep off 21 pounds 👏🏽 I was 227lbs in January now I’m down to 206lbs in April and I’ve literally cried with all the progress that I’ve done. I’ve never felt so accomplished in bettering my health than I do now ✨ I just started strength training and I’m in love with it 💪🏽 this video had me break a sweat for sure! Thank you thank you thank you so much for inspiring so many women, especially moms like myself who’ve had a c-section and struggled with losing the baby weight for the last three years. If anyone is wondering if these exercises actually work, THEY DO AND I AM PROOF OF THAT 😉 like she says, you gotta stay consistent if you wanna see true and lasting results 🤗 you gotta give it time but the pay off is so worth it ✨ also this community is incredibly supportive and all the comments have really helped me stay on track as well! Good luck to all of you and you’re doing amazing!!! 💪🏽😘

[lovelyywil]

I absolutely enjoyed this last night. I used two 5lb dumbbells and one 10 lb one. Slowly been increasing with the weights so I am proud of myself for keeping up! 💕

[amanda.iris.]

Please do more slow burn weighted workouts. So good for women with PCOS! ❤️

[starabaker]

Those 30 mins, weights+ cardio workouts are my absolute favorites!! Exactly what anyone needs, and us women, for better longevity and health. Have a good cardio, good sweat and keep that muscle mass and strength! Please keep them coming!!!

[milvianet]

Literally the best wo for me... Music, weights, no jumps, no knee or back pain. You're such a badass!

[wendy]

I think what I love the most is when you look at me and tell me to keep going, that I got this! It really dose help. :) Ty

[ana_brown_]

I LOVE your videos compared to other workout videos and here's why:

1) No talking - just focusing om the workout. Good for mental strength to get through it without someone constantly screaming you can do it lol

2) The mirror!! Half the time in other videos, I have no idea if my form is right. Having two different angles to see really helps correct my form

3) Your faces! From your awesome smile, to your dance breaks, to you struggling through the pain, making intense eye contact, it's all real. And makes me really feel like we are in it together. These other videos, they don't even break a sweat or show any emotion, meanwhile, I'm dying to get through the workout and it can be really demoralizing.

4) Sleepy dog! Much needed.

[veronicadicent]

I can't wait to try this! I needed this video!! I went to gym for almost two yrs/2 times a week n saw noooo results. But doing these workout "at home" consistently have changed me inside out! Your videos and attitude allow the consistent mindset of loving exercise thank you!!!!

[iheartme]

Mrs.Ma'am!!! lol!! I just finished this workout with 8 pound dumbbells. I was able to do the entire I was not able to do that 3 weeks ago! Those streches humbled me lmbo! thank you JO!!

[tabithabutler]

Thank you Jo so much for helping me better my life! It was so hard to exercise before I found you, you make it so much fun and I’ve had SO MUCH progress!! I’ve went from 316 to 292 in just 2 months of doing your work outs❤️ You encourage me to keep going and you’re the best!! I love you!!! Your Gospel work outs are my favorite! I can’t wait till you can make more of those 😊😊😊

[Metalxenon]

I have finally found a workout that is fun and challenging in a good way! There is so much hype around this channel and for good reason!

[Lemons]

I love this workout. I have been doing it and her full body shred for a few months and I've been slowly losing weight, body fat, and inches. I started at 5 lbs and now I'm working my way up to 15 lbs

[waveygirl]

Hi, Jo. I’ve been doing these workout for a second eeek in a row, 5 days a week. I ‘ve already lost 13 pounds since May 1st, doing your workouts with dumbbells and fasting for 16 hours. Thanks!!!

[rachelems]

Hi Jo, just wanted to let you know that I really appreciate all the hard work you put in for us!!! I have lost 135lbs following another YouTube fitness lady and after 2 years I got a bit "too fit" for her style of workouts if that's even a thing?? I was on Tik tok and I found you and was instantly intrigued, I loved your music as the lady I followed before didn't use music (I just put the radio on!). i instantly felt your positive energy coming through the screen motivating me!! I have been follow your workouts since December and I am so impressed with my strength and cardio fitness just from your videos!!! Thank you so much, you're a wonderful soul 💖💖💖💖💖. I hope you're having a wonderful today today, thanks again! 🥰

[meganmccloud]

WOW loved this one. Granted I used 5 and 10 lb weights but it still was killer. Is it just me or does doing the 5k steps and then this one like the perfect mix?! Love it so much, Jo. Thank you for all you do. Def putting this into a morning workout rotation.
Using weights makes me feel so much stronger! Also, LOVE the cooldown stretches. Pigeon pose is my faaaav. To those still reading, your hard work is NOT going unnoticed. YOU GOT THIS. 🔥

[sittingduck]

I don't know if Jo will see this but I'm literally crying tears of joy after doing this workout. I feel so much stronger yet lighter ever since I started following her videos