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Dumbbell Full Body Workout - Compound Movements for Muscle Strength
Caroline Girvan•Processed: Mar 03, 2026
26-minute workout video. Strength. targeting Full Body. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:This workout features a series of compound movements designed to engage multiple muscle groups efficiently within a 26-minute timeframe, focusing on quality over quantity.
🏃 Guide
This workout is designed for individuals seeking an efficient full body routine that targets multiple muscle groups. It addresses the need for muscle strength and endurance in a compact time frame.
Benefits
Improved muscle strength
Enhanced cardiovascular endurance
Step-by-Step Guide
1
Single Arm Bent Over Row
Bend forward at the hips, pull the dumbbell towards your hip, feeling your back engage. Keep your core tight to support your spine.
2
Front Rack Squat
Hold the dumbbells at shoulder height, squat down keeping your chest up. Feel your quads and glutes working.
3
Chest Press
Lie on your back, press the dumbbells upward, feeling your chest muscles contract.
4
Static Lunge
Step forward into a lunge, keeping your front knee over your ankle. Feel the stretch in your back leg.
5
Renegade Row
In a plank position, row one dumbbell towards your hip, engaging your core to maintain stability.
6
Alternating Rear Lunges
Step back into a lunge, alternating legs. Feel your glutes and hamstrings working.
7
Pullover
Lie on your back, hold the dumbbell above your chest, lower it back over your head. Feel your lats engage.
8
RDL
Hinge at the hips with dumbbells in hand, keeping your back straight. Feel the stretch in your hamstrings.
9
Push Ups
Lower your body to the ground, keeping elbows close to your body. Feel your chest and triceps working.
10
Close Stance Squat
Squat with feet together, feeling the inner thighs engage.
11
Shoulder Press
Press the dumbbells overhead, engaging your shoulders and core.
12
Goblet Squat
Hold one dumbbell at chest level, squat down while keeping your chest up.
13
Upright Row
Pull the dumbbells up towards your chin, feeling your shoulders and traps engage.
14
Alternating Deadbug
Lie on your back, alternate extending opposite arm and leg, engaging your core.
15
Toe Reach to Leg Lower
Reach for your toes while lowering one leg, feeling your abs engage.
Safety Notes
Consult a physician before starting if you have any pre-existing conditions. Avoid if you have severe back pain or shoulder injuries.
Duration: 26m 45s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityHypertensionDiabetes
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Osteoporosis, Rheumatoid Arthritis
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Dumbbells🏋️ Yoga Mat
Primary Focus
💪 Full Body
Category
Strength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#26 min#half hour#Strength#intermediate#Dumbbells#Yoga Mat#Full Body#medium