30 Min Full Body Dumbbell Workout – Controlled + Combo + Explosive | No Jumping, No Repeat

In this 30-minute full body dumbbell workout, you’ll move through 10 unique bundles of exercises that blend control, coordination, and power — without a single repeat or jump. This follow-along routine is designed to hit every major muscle group using a powerful mix of time-based strength and explosive training. Here’s how each bundle works: – Exercise 1 (60 seconds): Controlled strength movement – Exercise 2 (40 seconds): Full-body combo exercise – Exercise 3 (20 seconds): Explosive power movement Whether you're training at home, in a quiet space, or just want a no-jumping challenge that still brings intensity, this workout delivers a serious burn. Dumbbells used in this workout: – 1x 32kg (Blue on screen) – 2x 18kg (Red on screen) – 2x 10kg (Yellow on screen) – 2x 5kg (Green on screen) 👉 Use weights that match your strength and movement control — and switch it up if needed during the workout! 🎯 This is a no jumping, no repeat, high-intensity dumbbell workout that’s perfect for building strength, boosting endurance, and burning calories — all in just 30 minutes. ✅ A warm-up isn’t required, but if you’d like to prep your body before jumping in, here’s a quick warm-up you can follow: 👉 Warm-up routine 💥 Let me know in the comments how this one felt — especially those explosive rounds! 💥 Like the video and drop a comment to support the channel 🙌 ✅ Subscribe & turn on notifications so you never miss a new workout: 👉 https://www.youtube.com/channel/UCE3q… 💪 More ways to train with me: 🧠 Join the HomeGym Team — 3 fresh workouts weekly (dumbbells, kettlebells, resistance bands): 🔗 https://www.danielptfitness.com/homegym/ 🍑 Glute focus? Check out Glute Torture 1.0: 🔗 https://www.danielptfitness.com/Glute... 📩 Want 1:1 Online Coaching or Custom Programming? 🔗 https://www.danielptfitness.com/perso... ☕ Love the workouts and want to support the channel? 🔗 https://bit.ly/3rvhGof 📲 Follow along and connect on Instagram: 🔗   / danielptfitness   00:00 - Intro 00:25 - Squat 01:45 - Cross Lunge | Side Raise 02:45 - Alt Snatch 03:35 - Incline Chest Press 04:55 - Hang Clean | Push Press 05:55 - Swing Raise Lunge 06:45 - Strict Row 08:05 - Wide RDL | Landmine Row 09:05 - Hang Clean 09:55 - Alt Rev. Lunge 11:15 - Front Lunge | Front Raise 12:15 - Kayak Lunge 13:05 - Floor Chest Press 14:25 - Seated Thrust | Hold Press 15:25 - Deadlift | Full Raise 16:15 - Hold Row 17:35 - Staggered RDL | Back Pull 18:35 - Piston Curl 19:25 - Cossack Squat 20:45 - Good Morning | Hang Curl 21:45 - Cossack Squat | Takeover Row 22:35 - Chest Fly | Parallel Press 23:55 - Thruster | Press 24:55 - X-Push Up | Knee Tuck 25:45 - Pullover | Knee Tuck 27:05 - Lunge Raise | Upright Row 28:05 - Explosive Pullover Sit-up 28:55 - RDL | Shrug 30:15 - Suitcase Squat | Curl | Press 31:15 - Half Devil Press