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Full Body Dumbbell Workout for Muscle Strength and Weight Control
Caroline Girvan•Processed: Mar 03, 2026
36-minute workout video. Strength. targeting Full Body. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:The workout consists of 8 compound exercises performed in sets to enhance muscle strength and endurance. Each exercise is designed to engage multiple muscle groups for effective training.
🏃 Guide
This workout is designed for individuals looking to build muscle strength and control weight through a comprehensive full body routine. It effectively targets all major muscle groups while promoting lean muscle development.
Benefits
Increased muscle strength
Enhanced metabolic rate for fat loss
Step-by-Step Guide
1
High Squats
Stand with feet shoulder-width apart, lower into a squat while keeping your chest up. You should feel your thighs and glutes working. Ensure your knees do not extend past your toes.
2
Sumo Deadlift Squat
Stand with feet wider than shoulder-width, lower into a squat while keeping your back straight. Feel the stretch in your inner thighs. Maintain a neutral spine throughout.
3
Static Lunge
Step forward into a lunge, switch legs each set. You should feel your quads and glutes engaging. Keep your front knee aligned with your ankle.
4
Romanian Deadlift
Stand with feet hip-width apart, hinge at the hips while keeping your back straight. Feel the stretch in your hamstrings. Avoid rounding your back.
5
Shoulder Press
Lift dumbbells overhead while standing or seated. Engage your core and feel the shoulder muscles working. Avoid arching your back.
6
Bent Over Row
Bend at the hips and pull dumbbells towards your waist. Feel your back muscles contracting. Keep your back straight and avoid twisting.
7
Chest Press
Lie on your back and press dumbbells up from your chest. Feel your chest muscles working. Keep your elbows slightly bent.
8
Pullover
Lie on your back and extend dumbbells over your head, then pull them back to your chest. Feel the stretch in your lats. Maintain control throughout the movement.
Safety Notes
Consult a physician before starting if you have any pre-existing conditions such as heart disease or joint issues. Avoid exercises that cause pain or discomfort.
Duration: 36m 28s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityOverweightMetabolic Syndrome
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
Equipment Needed
🏋️ Dumbbells
Primary Focus
💪 Full Body
Category
Strength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#36 min#full hour#long#Strength#intermediate#Dumbbells#Full Body#medium