0:000:00
Full Body Dumbbell Workout for Muscle Strength
Caroline Girvan•Processed: Mar 03, 2026
38-minute workout video. Strength, HIIT. targeting Full Body, Core, Arms, Legs, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:This workout consists of compound movements targeting the full body, including exercises like chest presses, lunges, and rows, with a focus on proper form and muscle engagement.
🏃 Guide
This workout is designed for individuals looking to strengthen their entire body using dumbbells. It effectively targets major muscle groups while providing an efficient full-body routine.
Benefits
Muscle Strength
Cardiovascular Endurance
Step-by-Step Guide
1
Chest Press
Lie on your back with dumbbells in hand, press upwards while engaging your chest. You should feel your chest muscles working. Ensure your back stays flat against the mat.
2
Static Lunge
Step forward into a lunge position, keeping your front knee aligned with your ankle. Feel the stretch in your hips and thighs. Maintain an upright posture to avoid strain.
3
Shoulder Press
Stand or sit with dumbbells at shoulder height, press overhead while engaging your shoulders. You should feel the activation in your shoulder muscles. Avoid arching your back.
4
Bent Over Row
Bend at the hips with a flat back, pull dumbbells towards your torso. Feel the contraction in your back muscles. Keep your core engaged to protect your lower back.
5
Dumbbell Crunch
Lie on your back, hold a dumbbell above your chest, and perform a crunch. You should feel your abdominal muscles working. Ensure your lower back stays pressed into the mat.
Safety Notes
Consult a healthcare provider before starting if you have conditions like Osteoporosis, Chronic Back Pain / Disc Herniation, or any cardiovascular issues.
Duration: 38m 9s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityHypertension
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Hypertension
🚫 Contraindications
Avoid this workout if you have: Osteoporosis, Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Dumbbells🏋️ Yoga Mat
Primary Focus
💪 Full Body💪 Core💪 Arms💪 Legs💪 Shoulders
Category
StrengthHIIT
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#38 min#full hour#long#Strength#HIIT#intermediate#Dumbbells#Yoga Mat#Full Body#Core#Arms#Legs#Shoulders#medium