35-Minute Full Body Dumbbell Workout (Compound Exercises)
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- Опубліковано 29 чер 2024
- Build total body strength at home with this Full Body Dumbbell Workout!
9 of the best compound exercises to build TOTAL BODY strength at home 💪 Compound exercises target multiple muscle groups at once - making this an effective and efficient workout if you're short on time!
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✨THE WORKOUT: 35-Minute Full Body Dumbbell Workout✨
► EQUIPMENT: Medium-to-heavy set of dumbbells. We're using 10-20 lb dumbbells.
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
►INSTRUCTIONS:
It looks like this:
✔️9 Total Body Exercises
✔️Timed Intervals of Work (40 seconds of work, followed by 20 seconds of rest)
✔️Repeat All 9 Exercises x2 Sets
✔️4-Minute AMRAP Finisher (repeating 4 dumbbell exercises from the workout as many rounds as possible (AMRAP) in 4-minutes)
►Workout Outline:
1️⃣ Deadlift + Clean + 2 Lateral Squats
2️⃣ 2 Balance Bicep Curls + 2 Shoulder Presses
3️⃣ Lateral Squat + Clean
4️⃣ 2 Single Arm Row + Clean + Rotational Lunge
5️⃣ 2 Staggered Deadlift + 2 Reverse Lunge
6️⃣ 2 Plank Row to T Side Plank
7️⃣ 2 Push Up + Burpee Get Up
8️⃣ Single Leg Glute Bridge + Tricep Skull Crushers
9️⃣ Alternating Snatches
🔥 AMRAP
10 Deadlift Clean + Squat
10 Bent Over Back Rows
10 Lunges
10 Push Ups
►TIME STAMPS:
00:00 Workout Introduction
01:50 Warm Up
07:40 Set One
18:12 Set Two
27:50 AMRAP
33:05 Cool Down + Stretch
❤️ Learn more about the benefits of strength training at home in this post:
www.nourishmovelove.com/full-...
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK
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👖 RACHEL WEARING (affiliate links):
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► lululemon strongfeel Shoes - creatoriq.cc/3xLkYct
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#fullbodyworkout #weighttraining #strengthtraining
If I’m being honest I HATE amrap style, but I finished the 3 minutes 💪🏻 and used my two 10, 15 and 30lb dumbbells for this workout I liked that the moves weren’t complicated I’ve done most of them before but it’s nice to have familiarity that’s effective.
Also thank you so much NML for the past 6+ months of training that you’ve motivated, pushed and coached me through. My husband and I just celebrated our 5th wedding anniversary and did a 4 and an 8 mile hikes in the cascade range here in Washington and we did it easily! We were so proud of ourselves. Also, 2 nights ago my husband and I were doing a few floor exercises and I did 3 normal push ups! Never in my life has that been remotely possible they always have to be from my knees!ive lost 56 pounds, (36 effectively trying the other 20 was from being pregnant and just eating well during my pregnancy I was so surprised I lost weight while pregnant yet had an almost 9lb healthy baby❤) I still have 30 lbs I’d love to lose I’m loving your workouts keep them coming!!!!!
Way to crush the new workout, AMRAPs are never easy but so worth it when it is over! So happy to hear you have been loving NML workouts and feeling so strong! Keep up your AMAZING work and showing up for you!
This was a 5 on the holy 🍌 🍌 scale. Team NML brings it every time. Absolutely loved this format.
Holy bananas is right! Thank YOU for sweating with us!
Loooooved this, the compound movements were amazing and I could not believe how quickly this workout flew by! Killer AMRAP at the end 🔥🔥🔥🔥🔥
So glad you loved this spicy full body workout! Nice work!
I wanted to shout out to this being my first work out back from transplant! I have been doing NML workouts since 2020 and I have to give credit 100% to these workouts to have helped me prepare before transplant and now getting back my strength and muscle tone. After surgery especially abdominal transplant it is a journey to building back my muscles as I had lost all that I did pre but that is what helped me go into it so thank you ladies so much 🙏🏻🕊️
Thank you so much for choosing to sweat with us for years!! Prayers everything with you is okay, keep up the amazing work!!
Thank you so much for doing what you do! You've trained me through two pregnancies so far, and I feel so strong and healthy because of it. You're a God send! 💕
Thank YOU for sweating with us! You are so awesome!
This was such a solid workout and I will be revisiting this one frequently. Every move was fire! So great to hit on every dang muscle group in only 30 mins. Thank you for always being so creative!
So glad you loved this full body workout! Thank YOU for sweating with us!
Wow I am SWEATY!!! Loved that format. It seems to fly by even with the amrap round. My husband got me 25 pound dumbbells for my birthday yesterday so I used one for the cleans. Thanks for always encouraging us to lift heavier! 💪🏽
Way to pick up those heavier weights! You are so awesome!!
Way to go with increasing to 25s. I used 25 for my cleans too! Happy birthday to you! Mine is today! Blessings!
Not only did this work my muscles, the compound moves kept my mind busy to stay on beat. A great start to the week!🔥
Way to start off the week strong!! You are so awesome!
This is a new favorite! Sweaty, fun, made me feel so strong, and love the format and moves!! Thank you ladies!!
So glad this is one of your new favorites! Thank YOU for sweating with us!
I’m so so excited and glad I found this! My strength training game is about to 🚀💥 thank you!
So glad you found your way to NML! You are so awesome!
Full body day✔ so sweaty and I think this may another new one for me 2nd one this week! Thank you ladies!
Way to crush this full body workout! You are so awesome!
What a beautiful way to start the day! Thank you for showing up with a positive attitude and sheer determination, totally why I am here!! 💪
Way to start off your day strong! You are so awesome!
I love the workout colours ladies! Hope your knee is feeling strong! Great execution of flow and balanced intensity! Only pros understand how important this is when training hard... Thank you for safe and perfect technique ......
Thank you so much!
Ok this was a NEW FAV!!! that AMRAP at the end was FFIIRREE I haven't been so sweaty in a while!!!
So happy to hear this is a new favorite!! You are so stinking awesome!!
I loved this work out. The moves felt so functional to every day life.
So glad you are loving this workout!!
Agree with everyone-loved this format! Love all the new moves as well, definitely will be coming back to do this one again!
So glad you loved this format! You are so awesome!
Love this workout!! It's definitely going to be one of my favorites. Love the compound moves. Felt like I maximized my time and really got a great workout.
So glad you loved this workout! You are so awesome!
I loved this workout. I just found it this morning. It was hard but flew by.
Way to crush this workout! You are so awesome!
Adding this to favorites. Loved the format and mix of moves. Thank you! 🎉❤
So glad this is one of your favorites! Keep up the great work!
Your workouts are AWESOME! Such fire - full body every thing feeling worked right now and I'm glistening! Thanks for sharing your talent with us and great nutritional choices too!
So happy to hear you have been loving NML workouts and the variety! Keep up the awesome work!
Great way to start the day and get everything moving!
Way to knock out this workout early this morning! You are so awesome!
Such an awesome workout!! I was so sweaty by the end!!
You are so awesome! Way to get it done!
LOVED THIS! Moves 3, 4, 6, and 9 were my fav! I surprised myself with being able to use 20s for legs and 25s for snatches and even felt like i could have done 25 for legs too! Super happy to see progress! Also, did 10 curls with 20 pounds yesterday in a workout i made myself after a run. I give the credit to these workouts!🎉 thanks again!
So glad you loved all fun combo moves in this workout! Way to pick up those heavy weights! Keep up the great work!
This workout flew by and I really enjoyed the compound moves! Loved the balance curl and shoulder press and the lateral lunge cleans!
Way to crush this workout! Nice work!
I think this format is my favorite one yet!
So glad you are loving this workout format!
Great way to start the day! Thanks for these super fun and challenging programs.
Way to start off the week strong! You are so awesome!
Absolutely loved this format! Great way to start a week ❤ I was dead before the 4 min bonus and that emptied the tank! This is one of my favorites!! Thank you ladies 😊
So glad you loved this workout format!! Way to start off your week strong!!
Love this full-body workout format. 💥🍌🍌🍌🍌🍌 I like to lift weights 3x per week, so I’m all about hitting it ALL in one workout!! This was an awesome one! Thanks, NML!
So happy to hear you loved this workout format! Thank YOU for sweating with us!
@@nourishmovelove more like this please! So efficient for those of us short on time ❤
A M A Z I N G! Loved this one, Lynsey and Rachel. As always, your energy and enthusiasm are infectious😊
Keep posting more of these types of compound routines. Cheers!
So glad you loved this workout! Keep up the amazing work!
You two Dynamites Rock it! Thank you for ALL your HARD WORK to get this out to us!🙏🏻
Thank YOU for sweating with us! Thank YOU for showing up and putting in the hard work!
This was such a great workout, the class flew by so much fun thank you! A perfect way to end the work week, thank you!
Way to end off the week strong! You are so awesome!
Really enjoyed the functional new moves, can't wait to come back to this one with heavier weights!
So glad you loved the functional new moves! You are so awesome!
Total winner of a workout. LOVE this format!!!
So happy to hear you are loving this workout format!!
Thanks for this workout! It's getting a little chilly here in California, and this fiery workout warmed me up perfectly 🔥💪😂☺! Looking forward to more workouts!😍
Way to knock out this workout this morning! You are so awesome!
This was awesome!! First workout back after my period and then a house move. Felt so great to be trying new moves and moving in all directions. Been doing your workouts for a few months now, and it's mental to think that my 'go to' weights for most upper body moves are now 15lbs! Thank you!!!!!
Thank you for sweating with us for months now and picking up the heavier weights! You are so awesome!
This was a lot of fun! I normally stick to just strength training but was getting bored and looking for something new. This did not disappoint!! Definitely adding more of your workouts to my rotation! Thank you so much!
So glad you loved this new full body workout! Thank you for sweating with us!
So sweaty! love this format as well, it just keeps moving along!!🙌💪💯✔
So glad you are loving this workout format! Keep up the great work!
Loved this workout! Lots of sweat! Thank you all at team NML
So glad you loved this workout! Thank YOU for sweating with us!
This was fast, furious & fire! I added the Strong in 20 Glutes & Abs because this gave me the energy today! Thanks to you both sooo much!!❤
So glad you loved this workout! Keep up the amazing work!
Love the AMRAP at the end 🔥👏🏼 thanks!!
Such a spicy way to end the workout! You are so awesome!
Loved these full body moves! I was kind of dreading the workout because I don’t usually love the format with all the moves and then repeat as opposed to circuits where you do it and are done, but the exercises were so good! Lots were new and kept my brain working with my body :) Chickpeas are the best!!!
So glad you are loving this full body workouts! You are so awesome!
Awesome workout and y’all are the best at motivation! Thank you!!
Way to get it done! Thank you for choosing to sweat with us!
Now that was a sweaty one! Awesome combos, thank you!
Thank YOU for sweating with us!
Those big compound moves were just enough to push me past my limits. I really like that my healing torn meniscus was not challenged by continuous repetition. Thirty minutes felt like my max time for a workout. 😊
Way to crush this workout! You are so awesome!
LOVE this new workout! Lentils are my favorite pulses! I love red lentils in soups and brown or green ones in vegetarian sloppy joes. Thanks for the recipe ideas!
So glad you loved this new workout! Thanks for sharing the recipe ideas!
This was fun! Thank you
Thank YOU for sweating with us!
so love this! great way to start the week!
Way to start off your week strong! You are so awesome!
I had so much built up tension from todays challenges and this spicy spicy workout really grounded me and released all that energy. Thank you Team NML!! 🔥
So glad you loved this workout! Thank YOU for sweating with us!
Awesome awesome workout, *loved* the final AMRAP push at the end 💪 Great way to kick off the week!!
So glad you loved the spicy AMRAP burnout! You are so awesome!
This workout was incredible! On my days off from work I’m home with my 2year old - my only good workout options are getting done at home. This workout got me sweaty and was efficient and effective! Love full body with just dumbbells! 💪💪
So glad you loved this workout! You are so awesome!
Loved this format. AMRAP always brings the 🔥!
AMRAP is always such a spicy way to finish a workout!
Oooo can’t wait to try this one!
Can't wait to sweat with us!
Amazing challenging and motivating workout! I needed to do it to get a boost to my mojo!!
So glad you loved this challenging workout! Keep up the great work!
So fun, so sweaty!
So glad you loved this workout! You are so awesome!
One of my favorite workotus!!!!
So happy to hear this is one of your favorites! You are so awesome!
Probably my favorite workout!!!!
Such a good workout! You are so awesome!
This was killer!! My favorite pulse to use is lentils (although, I love hummus too!!). After Thanksgiving and Easter I always make a lentil stew with the leftover ham and it has lots of veggies- carrots, sweet potatoes, celery and onions. I also liked the meal plan that went along with this workout challenge. Next week I'm going to make the chicken sheet pan dinner with tahini.
So glad yo loved this workout! Thanks for sharing the recipe ideas, so yummy!
Great workout from start to finish!🎉🎉 thank you for all you do !! #nourishmovelove #greatworkout #fullbodyworkout
So glad you are loving this workout! Thank you for choosing to sweat with us!
Now I’m ready to tackle the week! Thanks for an awesome start👊
Yes you are!! So glad you loved this workout!
This was quick and effective! Thanks.
Thank YOU for sweating with us!
Thx. Lindsey, awesome burner! 🌹🌹🌹🌹🌹🤗
So glad you loved this workout! Thank YOU for sweating with us!
This is good hard work out! Thank you!!
Thank YOU for sweating with us!
This. Was. Awesome. I crushed it! That amrap holy holy! I loved the compound moves. So great! More like this one please! I love all your workouts! Thank you so much!
Way to crush this workout! You are so awesome!
Oh my gosh, this was a good one! Not only did it work my body but it worked my brain too. It’s was added to my Favourite Workouts playlist as soon as I’d completed it. Thanks again NML for yet another awesome sweat sesh!
Yes add this to your favorites! You are so awesome!
I've done so many of your workouts and I LOVE THIS ONE SO MUCH!!! I'd love a 45 min version too!!
So glad you are loving this full body workout! You are so awesome!
Absolutely brilliant! Way to go! Thanks Lindsey and Rachel!
Way to knock out this workout! Thank YOU for sweating with us!
what a great workout! i'm definitely going to be sore tomorrow! 😁
So glad you loved this workout! Way to knock it out!
That was a holy bananas workout! Even my knees are sweating lol! Loved the moves and the music! Thank you!!
Holy bananas is right! Way to knock out this workout!
that AMRAP was deceptively hard!! 😂awesome workout that hit the total body with unique moves! Thanks Lindsey and Rachel :)
Such a spicy way to end the workout! You are so awesome!
Back to working out and this felt great!
So glad to have you back! You are so awesome!
Oooh!!! Thank you for the new workout!!! So excited!!! Looking forward to do it (:
Thank YOU for sweating with us!
@@nourishmovelove THANK YOU SO MUCH for the workout!!! Did the workout and it was so fun and challenging (: Love it! Appreciate all the effort and energy that both of you bring to the workout (:
Great workout! AMRAP definitely sealed the burn - thanks ladies! (And Northern Pulse GA 😉)
So glad you loved ending the AMRAP burnout!! Keep up the great work!
The AMRAP at the end, phew! Great way to start a Monday!
Best way to start the week! Way to get it done!
Thank you for sharing this routine ❤ love from California 🌼
Way to get it done! You are so awesome!
Woke up 5 am and did that workout Well that's definitely a killer one !Thanks Lindsey you never disappoint me 💪
Way to knock it out this amazing work! You are so awesome!
KILLER workout!!! Thank you!
Way to get it done!
This was absolutely killer. Thankyou for this never thought I would be able to do this. So proud of myself
Way to get it done! You should be so proud!
Kept on-pace with the Buff Queens the entire AMRAP, with 20 lbs weights !!! First time!! ✊🏼 we can lift heavy too, ladies!!! 💪🏽💪🏽💪🏽💪🏽💪🏽
Way to get it done!!
I'm not one to usually leave comments on social media but I absolutely have to give you a huge shout out for all of your amazing workouts!! For context, I have been weight training for 10+ years at the gym, but when Covid hit, I had to move to at-home workouts, like the rest of us. Your workouts have become my preference over going to the gym because they are far more efficient and effective than my 2-hour gym workouts, and not to mention, better for my schedule now that I have a toddler. You're doing everyone a great service putting out such incredible content. You are awesome!
Thank you so much for your support and sharing!!! I am so glad you have been feeling so strong and it works perfectly for your season of life! Keep up the great work!
GREAT wo! Loved the side lunges with the clean…so empowering! Thank you.
Love a new move! Thank YOU for sweating with us!
Loved all of this! Thanks!!
So glad you loved this workout!
This is exactly what I needed today! Nothing like a new workout to motivate me to get at it after a long day with the kiddos! Xo ❤️
Way to knock out this workout! You are so awesome!
This was soooo good!! Thank you so much Lindsey and Rachel
Thank you for sweating with us!!
Holy Bananas 🍌!!! This was spicy to come back from vacation with. I loved the format! Thank you ladies for always pushing us to be our best!
Holy bananas is right! Way to knock out this workout!
I did this workout last week and then came back and did today with bigger weights! Loved it :-)
Way to knock out this workout! You are so awesome!
Soooooo good!!! I couldn’t believe how fast you were going for the amrap 😅. Love it!
So glad you loved this workout! You are so awesome!
Love the compound format! ❤ all in one exercise in every move. Thank you!
So glad you are loving the compound movements! Thank YOU for sweating with us!
Loved that and the AMRAP at the end was an extra good push! Thanks!!
So glad you loved the burnout finisher! Keep up the great work!
Loved it! Thanks so much for another great workout! 🎉 Now I’m off to make a chickpea curry. 😋
So glad you loved this workout! Yes love the recipe idea!
Thank you to make me drenched in sweat you are the best
Thank YOU for sweating with us!
Awesome workout guys, dig your energy,
Way to crush this workout!
Omg what a good sweat good start to this beautiful Monday ❤
Way to start off your week strong! You are so awesome!
So fun and effective!!! Love nourish move love!!!
Way to knock out this workout! You are so awesome!
The sweat is literally dripping!! Woo hoo, loved this workout 💪🏼💧
Way to crush this workout!! You are so awesome!
Thank you, so much fun!
Thank YOU for sweating with us!
What a great workout Lindsey, thank You so much 🌹🌹🌹🌹🌹🌹❤️🤗
Thank YOU for sweating with us!
Absolutely did not have the energy or feel like working out today but did this workout & did push-ups from toes for the first time through the workout! ❤
Way to crush this workout! You should be so proud!
I loved this one. I am 6 months postpartum and so very much appreciate a good workout that gets my heart rate up without a lot of jumping & high-impact (pelvic floor... iykyk)
YEAH I'm so glad you loved this one!!
I've been following you since 2020 and I needed home workouts. This is probably one of my top 10 workouts of yours! Loved the 9 moves, almost like a "no repeats" workout. Went so fast and I was sweating and out of breath! AWESOME. Thank you for all your workouts!
Love to hear you have been sweating with NML for three years!! This is such a spicy full body workout! Keep up the AMAZING work!
Excellent Sunday workout. ❤
YEAH! Way to get it done!