This 30 Min Full Body Dumbbell Workout Hits Hard | No Repeat
This 30 Min Full Body Dumbbell Workout is an intense, efficient strength session designed to train every major muscle group at home using just dumbbells. The no-repeat format keeps things challenging, engaging, and far from boring — perfect if you want a full body burn without endless rounds. We start with a 4-minute warm up to prep your joints and muscles, then move straight into the workout. Expect a mix of strength, stability, unilateral work, and core challenges. We finish with a gentle cool down and stretch to help you recover. This is your workout — go at your own pace, pause when needed, and focus on good form over speed or heavy weights. 🕒 WORKOUT STRUCTURE Warm Up: 4 min (30 sec on, no rest) Workout: 30 min (40 sec work | 20 sec rest) Format: No repeat, full body Cool Down: Gentle stretch at the end 🏋️♀️ EQUIPMENT Dumbbells (one pair or multiple weights if you want to switch) Mat (recommended for floor work) 🔥 WORKOUT BREAKDOWN 00:00 Intro 00:38 Warm Up 4:49 Squat alt knee to elbow 5:49 Underhand row 6:49 OH hold march 7:49 Deadlift glute kickback 8:49 Squat to Arnold press 9:49 Clean press reverse lunge L/R 11:49 Seated twist chop 12:49 Side plank hip dips L/R 14:49 DB dead bug 15:49 Half Turkish get up L/R 17:49 Curtsy to front raise L/R 19:49 Squat pulses 20:49 Alt side punches 21:49 DB push ups to T raise 22:49 Renegade rows + kickback 23:49 DB slides 24:49 Side to side squat curl in the middle 25:49 Step backs row to fly 26:49 Side to side lateral tricep extension (center) 27:49 Kneeling squat 28:49 Glute bridge march chest press 29:49 Declined chest flys 30:49 Halo to front raise 31:49 Alt DB swings 32:49 Windmills L/R 34:49 Cool Down 💡 TIPS Choose a weight that challenges you while allowing proper form Take extra rest if needed — quality over quantity Pause or modify anytime If you enjoyed this workout, don’t forget to like, subscribe, and train with me again 💪 🔖 HASHTAGS #fullbodyworkout #dumbbellworkout #norepeatworkout #athomeworkout #strengthtraining #homeworkout #30minworkout #fitathome #dumbbelltraining #totalbodyworkout #luciebraunschweig 🔥 Pair it with: 👉 Warm Up: • 12 Minutes FULL BODY WARM UP ROUTINE! Do t... 👉 Cool Down / Stretch: • Full Body Cool Down | 20 Min Stretch for R... 🛒 My Home Workout Equipment: https://www.amazon.com/hz/wishlist/ls... ☕️ Support my channel : https://buymeacoffee.com/luciebraunsc... Music: www.epidemicsound.com ♡ SUBSCRIBE: @LBhomeworkout ♡ Instagram: @luciebraunschweig ⚠️ Disclaimer: Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.
