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Full Body Dumbbell Workout for Muscle Strength
Kaleigh Cohen Strength•Processed: Mar 03, 2026
17-minute workout video. Strength, HIIT. targeting Full Body, Core, Legs, Arms. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout consists of three rounds targeting lower body, upper body, and core, utilizing compound exercises to maximize efficiency and strength gains in a short duration.
🏃 Guide
This workout is designed for individuals looking to enhance their overall strength and fitness in just 17 minutes. By targeting multiple muscle groups, it effectively addresses time constraints while providing a comprehensive workout solution.
Benefits
Increased muscle strength
Improved cardiovascular endurance
Step-by-Step Guide
1
Squat to Rear Stepping Lunge
Stand with feet shoulder-width apart, hold dumbbells at your sides. Perform a squat, then step back into a lunge, alternating legs. You should feel your quads and glutes working. Ensure your knees do not extend past your toes.
2
Sumo Squat Pulse
With feet wider than shoulder-width, lower into a squat and pulse at the bottom. You should feel a burn in your inner thighs. Keep your chest up and back straight.
3
Glute Bridge
Lie on your back with knees bent and feet flat. Lift your hips while squeezing your glutes at the top. You should feel your glutes and hamstrings engage. Avoid arching your back.
4
Curl to Press
Stand with dumbbells at your sides. Curl the weights to your shoulders, then press overhead. You should feel your biceps and shoulders working. Keep your core engaged.
5
Tricep Push-ups
Lower your body with elbows close to your sides. You should feel your triceps working. Modify by doing push-ups on your knees if needed.
6
Bent Over Row
Bend at the hips with a flat back, pull dumbbells towards your waist. You should feel your back muscles engage. Keep your neck neutral.
7
Crunch and Twist
Lie on your back, perform a crunch while twisting to each side. You should feel your abs and obliques working. Avoid pulling on your neck.
8
Iso Hold or C-Sit
Hold a seated position with your legs extended or bent. You should feel your core engaging. Maintain a straight back.
9
Plank Dumbbell Pass
In a plank position, pass a dumbbell from one side to the other. You should feel your core stabilizing. Keep your body straight.
Safety Notes
Consult your physician before starting any new exercise program, especially if you have pre-existing conditions.
Duration: 17m 8s
Difficulty: Medium
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
Normal PeopleObesityHypertension
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
Equipment Needed
🏋️ Dumbbells🏋️ Yoga Mat
Primary Focus
💪 Full Body💪 Core💪 Legs💪 Arms
Category
StrengthHIIT
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breath
Tags
#17 min#medium length#Strength#HIIT#intermediate#Dumbbells#Yoga Mat#Full Body#Core#Legs#Arms#medium