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Full Body Strength Workout with Dumbbells for Muscle Strength
Kaleigh Cohen Strength•Processed: Mar 03, 2026
31-minute workout video. Strength, HIIT. targeting Full Body, Legs, Arms, Core. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:The workout consists of two circuits with ten exercises each, focusing on full-body strength through a combination of compound and isolation movements, utilizing dumbbells for resistance.
🏃 Guide
This workout is designed for individuals looking to enhance their overall strength and muscle definition. It effectively targets multiple muscle groups through compound and isolation exercises.
Benefits
Increased muscle strength
Improved overall body definition
Step-by-Step Guide
1
Squat with Three Pulse
Perform a squat while pulsing at the bottom for three counts. You should feel tension in your legs and glutes. Ensure your back is flat and knees are soft.
2
Romanian Deadlift
Hinge at the hips while keeping your back flat and shoulders rolled back. You should feel a stretch in your hamstrings. Maintain a neutral spine throughout.
3
Sumo Squat - Low Hold
Hold a sumo squat position while pulsing for three counts. Feel the burn in your inner thighs and glutes. Keep your chest lifted.
4
Sumo Glute Bridge Full to Half Rep
Lift your hips into a glute bridge, then lower halfway before returning to the full position. Engage your glutes at the top.
5
Chest Press with Three Pulse
Press weights up, lower halfway, pulse for three counts, then return to full extension. Focus on your chest muscles.
6
Alternating Dead Stop Row and Pulse
Row one dumbbell, pulse at the top, then switch sides. Engage your back muscles and maintain a flat back.
7
Narrow Shoulder Press with Slow Lower
Press weights overhead, then lower slowly for four counts. Feel the tension in your shoulders.
8
Half Hold Alternating Bicep Curls
Hold arms at half position while alternating curls. Keep your elbows tucked and engage your biceps.
9
Arms Around the World Dead Bug
In a dead bug position, move your arms in a circular motion while keeping your low back pressed into the mat.
10
Double Pulse Alternating Leg Lower to Double Crunch
Lower one leg while performing a double crunch. Maintain core engagement and keep your low back pressed into the mat.
Safety Notes
Consult your physician before starting this workout, especially if you have any pre-existing conditions. Avoid if you have severe back pain or recent surgeries.
Duration: 31m 38s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityOverweightHypertension
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ 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💪 Legs💪 Arms💪 Core
Category
StrengthHIIT
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#31 min#full hour#long#Strength#HIIT#intermediate#Dumbbells#Yoga Mat#Full Body#Legs#Arms#Core#medium