30-Minute Strength Circuit Workout (Full Body, Dumbbells)

Опубликовано: 14 Декабрь 2024
на канале: nourishmovelove

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Legs, arms, butt + core: we're hitting it all in this FULL BODY 30 minute home workout! This workout is made up of 4 unique circuits, each designed to burn out a different muscle group.

This CIRCUIT TRAINING WORKOUT consists of 16 strength training exercises; working every major muscle group in just 30 minutes.

⭐️ This workout was brought to you in partnership with the Minnesota Beef Council (mnbeef.org)

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✨ THE WORKOUT: 30-Minute Strength Workout Circuit with Dumbbells ✨

► EQUIPMENT: Medium-to-heavy set of dumbbells (we're using 10-15 lbs in this workout)

► INSTRUCTIONS:
It looks like this:
✔️ 4 Blocks
✔️ 4 Exercises per Block (base, build, stable, unstable)
✔️ Perform 10-12 Repetitions Per Strength Exercise
✔️ Repeat Each Block x2 Sets

►Workout Outline:
1️⃣ BLOCK 1: LEGS + SHOULDERS
Base: Single Arm Squat + Press
Build: Hinge Swing + Single Arm Thruster
Stable: Hold Reverse Lunge + Single Arm Shoulder Press
Unstable: Alternating Reverse Lunge + Press + Pass
Repeat x2

2️⃣ BLOCK 2: LEGS + BICEPS
Base: Front Lunge + Side Squat
Build: Front Lunge + Side Squat + Bicep Curls
Stable: 1.5 Bicep Curl
Unstable: Lunge Hold + Bicep Curl + Upright Row
Repeat x2

3️⃣ BLOCK 3: ARMS (CHEST + BACK + TRICEPS)
Base: 1.5 Push Ups
Build: Push Up + Push/Pull DB on Towel
Stable: Alternating Single Arm Back Fly
Unstable: Row + Tricep Kick + Tap Back
Repeat x2

4️⃣ BLOCK 4: CORE
Base: 2 Count Knee Tucks
Build: Single Knee Tucks
Stable: Slow Crunches
Unstable: Crunch + Twist + Press + Pass
Repeat x1

►TIME STAMPS:
00:00 Introduction
01:30 Warm Up
05:20 Block 1
12:30 Block 2
20:20 Block 3
29:20 Block 4
32:50 Cool Down + Stretch

💜 Learn more about the benefits of strength workouts in this post:
https://www.nourishmovelove.com/stren...

🎶 Cue up your favorite music, press 'play', and let's knock it out! Here's my workout playlist: https://spoti.fi/32fRMuK
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#fullbodyworkout #dumbbellworkout #hiitworkout