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Video Details

Name: Dumbbell Full Body Workout - Compound Movements for Muscle Strength
Uploaded: 2026-08-24
Duration: 26 min 45 s
Description: 26-minute workout video. Strength. targeting Full Body. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Cardiovascular Endurance.

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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

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.

Front Rack Squat

Hold the dumbbells at shoulder height, squat down keeping your chest up. Feel your quads and glutes working.

Chest Press

Lie on your back, press the dumbbells upward, feeling your chest muscles contract.

Static Lunge

Step forward into a lunge, keeping your front knee over your ankle. Feel the stretch in your back leg.

Renegade Row

In a plank position, row one dumbbell towards your hip, engaging your core to maintain stability.

Alternating Rear Lunges

Step back into a lunge, alternating legs. Feel your glutes and hamstrings working.

Pullover

Lie on your back, hold the dumbbell above your chest, lower it back over your head. Feel your lats engage.

RDL

Hinge at the hips with dumbbells in hand, keeping your back straight. Feel the stretch in your hamstrings.

Push Ups

Lower your body to the ground, keeping elbows close to your body. Feel your chest and triceps working.

Close Stance Squat

Squat with feet together, feeling the inner thighs engage.

Shoulder Press

Press the dumbbells overhead, engaging your shoulders and core.

Goblet Squat

Hold one dumbbell at chest level, squat down while keeping your chest up.

Upright Row

Pull the dumbbells up towards your chin, feeling your shoulders and traps engage.

Alternating Deadbug

Lie on your back, alternate extending opposite arm and leg, engaging your core.

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.

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