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30 min. Traditional Full Body Strength Training
by Kaleigh Cohen Strength
💡 TLDW (Too Long; Didn't Watch)
Complete 30-minute full body strength training workout with alternating upper and lower body exercises using heavy dumbbells
by Kaleigh Cohen Strength
Complete 30-minute full body strength training workout with alternating upper and lower body exercises using heavy dumbbells
A comprehensive strength training workout that alternates between upper and lower body exercises using dumbbells. Features 12 exercises performed twice through with 45-second work sets and 25-second rest periods. Targets shoulders, arms, back, chest, glutes, and legs for complete muscle development.
Perform light warm-up exercises including arms across, squat to quad pull, sumo good morning, and squat with shoulder press using 15-pound dumbbells.
Take 2-3 minutes to warm up muscles before heavy lifting. Focus on controlled movements and proper form.
Sit or stand with dumbbells at shoulder height, palms facing you. Rotate wrists as you press overhead, ending with palms facing forward. Lower slowly and repeat.
Use heavy dumbbells (15-30 lbs). Keep core engaged and shoulders relaxed. Seated position isolates shoulders more.
Hold one heavy dumbbell at chest level with elbows tucked. Squat down keeping chest up, then push through heels to stand.
Keep knees soft, don't lock out. Squeeze glutes at the top. Maintain a straight spine throughout.
Lie on bench or mat with dumbbells extended toward ceiling. Lower weights toward forehead by bending at elbows, then extend back up.
Drive shoulder blades into the bench for more leverage. Keep back slightly arched for power. Targets triceps.
Sit with upper back against bench, dumbbell on hips. Drive hips up squeezing glutes, lower back down and repeat.
If no bench, perform glute bridges on the mat. Keep back flat at the top, don't overarch. Focus on glute contraction.
Hinge forward at hips with flat back, dumbbells hanging. Pull weights toward hips squeezing shoulder blades together.
Keep core tight to protect lower back. Stagger stance provides extra support if back bothers you. Focus on lat engagement.
Stand with wide stance, toes out, dumbbell between legs. Hinge hips to lower dumbbell, keeping back flat, then stand squeezing glutes.
Pull dumbbell straight up, don't reach forward. Stick chest out to prevent rounding. Works posterior chain including glutes and hamstrings.
Stand with dumbbells, palms facing away. Curl weights toward shoulders keeping elbows stationary, lower slowly.
Keep hips tucked under, don't swing. Full range of motion - arms completely straight at bottom, full contraction at top.
Step forward into lunge position, lower back knee toward ground. Push through front heel to return.
Find sweet spot distance for balance. Work one side for 2 sets then switch. Modification: kickstand Romanian deadlift for knee-friendly option.
Lie on bench, dumbbell over chest. Lower weight behind head keeping arms slightly bent, then pull back over chest.
Drive shoulder blades into bench for arch. Feel the stretch in lats and core engagement throughout.
Hinge at hips pushing them back, lower dumbbells along legs, feel stretch in hamstrings. Drive hips forward to stand.
Keep knees slightly bent, dumbbells close to legs. Push hips back and think about stretching hamstrings. Sticking chest out maintains spinal alignment.
Lie on bench, dumbbells at chest level. Press weights up until arms are extended, lower with control.
Drive shoulder blades into bench for support. Let arms stretch below bench level. Keep core engaged throughout.
Complete final ab exercises to target core muscles.
The abs have not been directly worked yet, so this finisher provides concentrated core work to complete the workout.