30-Minute Full Body Dumbbell Strength Workout For Women
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- Опубліковано 1 лип 2024
- Build muscle and burn calories with this 30-Minute Workout: FULL BODY STRENGTH TRAINING FOR WOMEN! 🔥 💪 One of our most popular workouts on the blog that we've updated with some NEW moves!
This workout has been with me through all seasons of life: during my days as a personal trainer, through pregnancy and postpartum, and now as a busy mama! It is efficient and EFFECTIVE - aka the perfect workout for busy women!
👉Want to try the original?! You can find it here -- • 30-Minute Workout: Ful...
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✨THE WORKOUT: 30-Minute Full Body Strength Workout ✨
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells
I recommend 8-25 lbs depending on your fitness level. We're using 15-20 lbs in this workout video.
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
✔️ 7 Full Body Strength Exercises
✔️ Timed Intervals (45 seconds work, 15 seconds rest)
✔️ Repeat x3 Sets
►7 BEST STRENGTH TRAINING EXERCISES FOR WOMEN
1️⃣ Front Squat + Overhead Shoulder Press
2️⃣ Alternating Reverse Lunge + Bicep Curl
3️⃣ Deadlift + Upright Row
4️⃣ Lateral Lunge + Single Arm Back Row
5️⃣ 1 Push Up + 3 Second Side Plank Hold
6️⃣ Glute Bridge + Tricep Extensions
7️⃣ Glute Bridge Hold + Chest Press
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►TIME STAMPS:
00:00 Workout Introduction
000:55 Warm Up
05:12 Set 1
13:30 Set 2
21:20 Set 3
28:40 Cool Down + Stretch
❤️ Learn more about the benefits of strength training for women in this post:
www.nourishmovelove.com/7-bes...
🎶 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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👖 LINDSEY WEARING (affiliate links):
►lululemon chargefeel Mid-Top Training Shoes -- creatoriq.cc/3RYvlV7
►lululemon Align Bike Shorts (8") -- creatoriq.cc/3Ojsing
►lululemon All Yours Cropped Tee -- creatoriq.cc/3tAHZAe
►lululemon Energy Bra -- creatoriq.cc/3UrK4Hk
👖 RACHEL WEARING (affiliate links):
►lululemon chargefeel Low-Top Training Shoes -- creatoriq.cc/43XDTy9
►lululemon Wunder Train Leggings -- creatoriq.cc/3BUu3CE
►lululemon Ebb to Street Cropped Tank -- creatoriq.cc/3Z7OXYI
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⭐️ MORE of My MOST POPULAR Full Body Dumbbell Workouts on UA-cam:
► 40-Minute Full Body Athlete Workout -- • 40-Minute Explosive Wo...
► 35-Minute Full Body Dumbbell Workout (Compound Exercises) -- • 35-Minute Full Body Du...
► 30-Minute Full Body Dumbbell Workout (Time Drop) -- • 30-Minute Full Body Du...
► 30-Minute Full Body Circuit Workout with Dumbbells -- • 30-Minute Full Body CI...
► 20-Minute Full Body Strength + HIIT -- • 20-Minute Full Body HI...
► 20-Minute No Repeat Full Body Strength -- • 20 Minute NO REPEAT Fu...
_________________________________________________________
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#strengthtraining #fullbodyworkout #strengthexercises
Just a quick note of thanks and testimony! I was a D1 athlete and after retiring I was diagnosed with EDS, which means my joints are basically falling apart, and working out how I used to was impossible. I found your channel in the last few months while I wait for a patella transplant, and your strength training has changed the game for me! My body is operating in a way it hasn’t for years! So thank you NML! I’m so grateful for the way these workouts motivate me, and leave me more confident in what my body can do! 🎉💪
Emily! Thank you so much for sharing this. I am so happy you found your way here and are feeling strong! Thinking of you!
I also have EDS an found NML. cool to see what you can do with your body and how they have exercises for all stages!
Just wanted drop a quick note to tell you how grateful I am for these workouts. I am 2 months postpartum with a set of twins in the NICU and another set of 3yo twins at home. Your workouts are literally saving my sanity right now! I get up at 4:30 and head to the garage and do one of these workouts every morning! It’s the only time that I have to take care of ME so that I can take care of my littles! Thank you SO MUCH!
You are one amazing and strong mama!! Prayers for you and your little ones! So glad NML has been impactful for your tough season of life!
This is my favorite. Always feel like a noodle after, but I know it WORKED! Thanks for making such valuable content for free, Lindsey!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Awesome workout! Thanks for taking the time to make full length workout videos. I love having you coaching me through each rep. It feels like I’m at a group fitness class but I can do it from the comfort of my home.
Amy! I am so happy to hear that! Thanks so much for sweating with us!
Did this workout tonight after putting the littles to bed.. and I did it with 10 pound dumbbells!!! I started this year with 5… I also did EVERY PUSH-UP ON MY FEET! I made my husband come and watch! 😂💪💪 🎉
WAY TO GO mama!! You should be proud!!
Oh my gosh, this is exactly me minus the feet push ups! Way to go!
I am 7 months postpartum and i have never done push ups from my toes. Today with this workout i didit!! I dit all the push ups from my toes! Thank you team NML!! 🎉🎉🎉💪🏻
You are so stinking awesome mama! Thank you for sweating with us!
insanely good workout as usual 💪🏻💪🏻💪🏻 much needed after thanksgiving weekend 😅
Thanks for trying this one!!
So cool, you guys doing these workouts.
I'm 65, so not your target demographic, but after trying LOTS of other online training, I've come back to you. I love your focus on strength training. I did a lot of that in my early 40s, but then life got in the way and I fell out of practice. Now I've got an arthritic knee and other issues, but I'm just doing the beginner workout plan at my own pace. Pushups are still hard for me, but I do what I can. When I started this workout today, I gave myself permission to do only two sets, but I managed to do all three! I was only using three-pound weights (to focus on form first), but it's a start. 😊
Strength training is the name of the game! Way to go!!
Loved the updated version of this workout! Thanks Lindsey!
I am so glad you loved the new moves, Joy!
I’m new to NML and am just starting the beginner workout plan. I was intimidated by this 30 minutes of strength training when I saw it on the schedule but can genuinely say I enjoyed it. I’m definitely experiencing some soreness but nothing crazy and I love that this only requires dumbbells. Here’s to the rest of a month of workouts and hopefully many more after that. I’m glad to have discovered you all.
So glad you are loving the beginner workout plan! Take modifications and slow down when needed! You are so awesome!
Love working out with you and Rachel! I have been doing your workouts through covid/pregnancy and now post partum and have never felt stronger. Thank you!
You're so awesome! Thanks for sweating with us!
I was able to do all of my push-ups from my toes! I’m feeling so strong! I’ve been doing these workouts since 2020 and am 13 months postpartum. Thanks, NML! ❤
WAY TO GO!! So glad you have been sweating with us for 3 years -- you are so awesome!!
So encouraging to see!! I am barely feeling confident in doing them on my knees correctly. I hope in the next 6 months to a year I can comment the same thing! Way to go!! :)
Just about when I was going to quit she says don’t quit on me now. I Kept pushing with my 12’s and didn’t stop. Love working out with these ladies!! Thank you!!
You are so awesome! Way to push through and get it done, Rachele!
Another great workout to incorporate into my week when I can’t make it into the gym! Thanks for another year of providing such great videos for us!
Way to knock it out!
I just keep coming back to your videos. I love everything about them. Thank you for what you do!
You are so awesome! Thank YOU for being part of the NML community!
8 months postpartum and LOVING your 30 Day Postpartum Workout Plan. Seeing you crushing it with heavier weights is helping me push myself safely as well with heavier weights. Thanks so much for the challenging and easy-to-follow content. You're rockin' it, mama!
So happy to hear you are loving the postpartum workout plan and picking up the heavier weights! Keep up the awesome work mama!
Second round doing the postpartum plan and I went from 5s to 8s. I need some tens for some of the single arm workouts now too! I’m glad my friend sent me your workouts. I love them!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Brilliant - love the revamp xx Thank you
So glad you are loving this new version! You are so awesome!
Been working out with you for the past 6 months everyday! I started with 8lbs and now I'm up to using 15 lb dumbbells! I'm more toned and fit than I was pre-pregnancy. Now I'm almost 36 weeks pregnant and feeling so good! Thanks for all the variety! Love your workouts!
Thank you so much for your sweating with us for years! You are so awesome!
Heal up quickly, Lindsey! I really enjoy these workouts. They are a bright spot in my day!
Thank you so much for your thoughts and support - so so appreciated, Leah!!
Absolutely loved this, thank you Lindsey and Rachel!!
Thanks for trying this one!
Loved the OG version of this workout, but I have been doing it for years. So I was really excited to find another version! Thank you :)
Thanks for trying this one!
I've been following your Instagram page for years, and this was the first time I have done a full workout on your channel. This was fantastic! Short but very effective - ideal for busy moms.
AH love it! So glad you have been following us for years! You are so awesome mama!
Absolutely loved!!!! Another favourite NML workout for the books 🎉 Thank you 🙏🏾
So glad you loved this one!!
you're the real deal! love you & Rachel bringing us great full-length workouts. hit it all and feeling good!
Thank you so much for sweating with us!
Looking forward to this one! I appreciate that you always put in exercises that strenghten the core as a whole, perfect for my postpartum mamas!!
So glad to hear that! Thanks for sweating with us!
Thank you for doing this!! I love following your workouts
Thank YOU for putting the workouts to such good use so we can continue to bring you more!
Love this workout! I’ve done it many times before - thanks for the update!!
I am so glad you loved the update!
I've done the original version a billion times, it was my go to work-out whenever I was not in the mood for experimenting, recovering from illness or resuming working out after a break. However, I have continued to struggle with mild knee pain (I'm also a runner). Those lateral moves have been a complete game changer, my knees will be eternally grateful:) Needless to say, this is now my no. 1 workout:)
So glad you are loving the OG workout and the new version! Way to go!
I did that old version several times and now did this New one: push ups from my toes, lifting heavy weigths, feeling so stronger, thanks to you and Rachel! I also love when you say this exercises makes us mentally stronger either, from keep up a work day to have that difficult conversation. Working out with you is much more than a way to improve our body, it's a way to improve us as human beings! ❤️❤️
You are so awesome!! Keep up the great work!
A morning just isnt the same without a good workout from you! You keep me going! Thank you.
Keep up the great work!
I just love doing 3 sets of each exercise. NML workouts have strengthened my body and encouraged my spirit! I am so much stronger physically and mentally. Nourish, Move. Love for the win
So glad you loved this format! You are so awesome!
GOLD! love the variation with the lateral squats and rows. Thank you!! your workouts are the best. So motivating and so dang good!
So glad you loved that variation!
You guys work so hard to bring us the BEST workouts. And strength workouts are my favourite. Thank you so much. x
I am so happy you found your way here and are enjoying the workouts, Tina!
I LOVED THIS!!! I had been on 10 lbs but used 15 lbs for most of the first 2 sets! I'm feeling accomplished and so grateful! I'm so excited to do this one again. Your cues help so much! On the pushups and side planks I really appreciated all the cues and I didn't need to look at the screen at all because of it, which was a blessing! You are awesome and so appreciated!
Kathryn! Way to pick up those heavy weights and get it done! I am so glad you loved this one!!
Thank you so much for this video!! I’ve been doing your original 30 min strength training video for about 2 months now (2-3times/week) and have seen great results. I’ll be using this video from now on!! Thank you again and sending lots of love 🫶🏽
So glad you loved this workout!!
LOVE this workout! Been dealing with a lot of medical issues lately and your workouts keep my mental health (and of course physical health) in great shape. Thank you!
Love to hear this - so glad I can be a positive part of your day! Keep coming back for more!
Great workout for the day after Thanksgiving ! The NML team is something I’m thankful for!!!
Such a good one! Way to get it done!
I love the new changes! The unilateral to bilateral movements were a great way to challenge the body!! Thank you as always!
So glad you like the new moves in this one!
The original video was what got me into your workouts to begin with! I remember starting that video when I was 1 and a half months postpartum and you made me feel like such a strong bada$$ mama even when I was going through PPD. Thank you for revamping it, can’t wait to start when my toddler takes her nap!
So awesome to hear! Thanks for sweating with us!
Can I say new favorite strength training workout?! This was so awesome and I loved how this workout has been a part of NML for so long! I love love love working out with you ladies, you help me be my best self. ❤️
I am so glad you loved this one!!
This was soooo good! I feel strong and boosted up to face the day! I will definately check out the earlier version of this workout! Have an awesome weekend
So glad you enjoyed this one!!
Loved the newest version of this! Thanks for another super workout!
I am so glad you enjoyed the update!!
Thanks for this one! This is my first workout since my surgery 4 weeks ago, so I was pumped that it was a new video! ❤
Hope you are recovering well! So glad to hear you enjoyed this workout!
First NML workout I’ve been able to do since spraining my ankle two weeks ago! It’s such a good one!!
Hope you are recovering well, Meghan! So glad you enjoyed this one!
Yassss Lindsay!!! You keep me pushing hard - thank you, thank you!! 🙌🙌🤜🤛
Thanks for sweating with us!
I love this workout! Thanks for your encouraging words always make me feel that I can do ALL things!
Way to crush this workout! Thank YOU for sweating with us!
LOVE the different moves! You two are the best!💪
So glad you loved this format! You are so awesome!
This is definitely a new favorite!!! Y’all are 💯 the absolute best!!!
I am so glad you loved this one!
First workout I've tried of yours and LOVED it!!! Exactly what I was looking for, thank you so so much!!!
Ahh WELCOME! And thanks so much for giving this a try, I'm so glad you enjoyed it! We have a new program coming in January that is very much inspired by this workout that I think you'll love! In the meantime, SplitStrong is our most popular program, and focuses on strength training workouts (like this one!) -- you might enjoy that too! ua-cam.com/play/PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS.html
I LOVE the new adjustments on this tried and true strength workout that I focus on!! This one was more friendly on my 57 yo knees too! I will be doing this one regularly from now on. It's true that as you age you lose muscle but your workouts are helping me to get mine back in shape! Thank you so much!!!!
So glad you enjoyed this one!
Just finished this after doing a lot of the more recent workouts and I feel so proud of the progress I’ve made since starting with this channel about 4 months ago! I did EVERY single push-up on my toes and really focused on the form instead of speed. Having the side plank in between as a little break really helped the fatigue of my muscles so I could execute the push-ups really well. Thanks so much for this workout! Feeling so strong!
That is so awesome! Way to go! Thank YOU for sweating with us!
Wow!! I haven’t worked out in weeks and this was AMAZING 🎉
So happy to hear you have been loving this workout! Keep up the great work!
Thank you ladies!! Love this workout x
I am so glad!
First time doing this workout today. Found you on google and am glad I did. I’m going to add arm and shoulder stretches at the end considering how much we did with them. That was a great 30 min!
Way to crush this workout! You are so awesome!
I always use your workouts when I need something from home! As a physical therapist, I LOVE how you incorporate the multiplanar movements/single-sided weight for the core!! Looking forward to using your content more often for pregnancy workout ideas and motivation (:
So glad you have been loving our home workouts!! Thank you so much for following along, keep up the great work!
Loved this workout! I alternate a couple of our full body workouts throughout the week along with upper body+abs videos.
I try out your workouts a few times before commenting and they never disappoint! Thank you so much, you guys are so awesome ❤
So glad you loved this workout! Thank YOU for sweating with us!
Still a great workout! Love Monday’s with you! ❤ thanks and feel better soon!
Thanks so much, Luisa!
Loved this one so much, I do all of the workouts because I think it’s good to challenge my body in different ways but strength is definitely my jam!
I am right there with you - strength training is definitely my go to!
This was another great workout Team NML. I know I’m going to feel this tomorrow. I pushed myself and went heavy for the last round. It was so stinking tough but I got through. So different from myself physically last year.
Way to push yourself today! You are so awesome!
I absolutely love this modified version of the best 7 strength exercises for women. This is by far my very favorite ! thanks Lindsey!
Way to crush this workout! You are so awesome!
Love love this workout! I keep coming back for more. It feels like I have a personal trainer 🏋️♀️
So glad you love this one!! A favorite of mine too!
Just hitting pause to build a quick train track because #momlife😅 thanks for showing up for us, in Christ, in motherhood and in fitness!
Way to make this workout work for you! Thank YOU for sweating with us!
YES I CAN!! First full body pushups (on toes) since my first baby (6+ years)!!! Thank you for this content!!! So engaging, spicy, easy to follow and SUCH A GIFT!!!
Katie!! You are so so awesome - that's amazing news!! Thanks so much for sweating with us and keep up the GREAT work!
Thanks for keeping it real! Hearing you breathe hard and push through made me push through. Hearing you work hard and say do your best, made me work hard and do my best. I’m 7mo PP with my second son and I’ve tried many PP repair workouts. This one is best. You’re fantastic. ❤
You are so awesome!! Thank YOU for sweating with us!
Just shy of 6 weeks postpartum and I am getting back into strength training! I did so many of your pregnancy workouts and I'm excited to delve into content I couldn't always access before due to my belly. Thanks for all these great workouts!
So happy you found your way to NML!
This was so amazing, thank you Rachel & Lindsay, I felt amazing.
Thank YOU for sweating with us!
I really didn’t feel like working out this morning, I was determined not to let all my good efforts slide so thought I’d just hop on and do what I felt I could.
5 mins in and the machine kicks in! I’m so glad I didn’t jib out today as I’m now full of energy and raring to go! Thanks girls, you’ve smashed it again! ❤
Totally hear you on this! Getting started is often the hardest part - but I love that approach! Try for 5 mins, see what you can do, and most likely you'll feel like crushing the whole workout! Way to get it done today!
Love this work out,good start to the day. Thanks for sharing
Best way to start the day! You are awesome!
Wonderful workout, thank you! I hope you heal up quickly from your surgery 💗
Thank you so much!!
Love this one, have done it many times, but today is the first time I have been able to do ALL THE PUSH-UPS FROM MY TOES!!!🎉🎉🎉 I can’t remember the last time I was able to do that, maybe in my early 20s? I’m 39 now with four kids. 👏🏽 thanks NML! ⭐️
WAY TO GO! You should be so proud of yourself! Keep coming back for more!
Fantastic workout - thank you so much for making this freely available
Thank you for sweating with us!
Loved this workout today! Love when you have one set of moves you go through in multiple circuits! Perfect for when you have a sleeping baby and may have to end your workout early but feel good if you at least get one set in of full body! Thank you!!
So glad you are loving this workout!! Keep up the great work!!
Yes strength training for women is where it’s at!! Physical and mental 🙌🏼💪🏼
Yes it is! Thanks for sharing!
Love this workout! I have done this workout during pregnancy and postpartum and it is still one of my favorites! I enjoyed the unilateral movements as it is more challenging with a baby bump!
So glad you loved this one!
Did this workout Christmas morning! Thank you, Lord, for a body that is able to work hard. Merry Christmas NML fam!!!
Way to get it done! Hope you had a great Christmas!
WOOOOOHOOO! This is what I needed and I'm a perfect combo of accomplished, sweaty and empowered! Thank you!
I'm so glad you loved this one!! AWESOME WORK!
I did this workout today and have been following you for a couple of years so I did the original too. I did all the push ups on my toes today! Thank you so much for inspiring me!
Love that you can compare this to the OG workout! AND nice work on the push ups!
Thank you for your hard work and dedication in creating your content! I do really appreciate it!
Thank YOU for sweating with us! You are so awesome!
Three months postpartum today and loved this. Thank you!
You are so awesome mama!
This is my new-fave NML video! I might even have to increase my weight - yay!
Yes you got this! You are so awesome!
WOW! Thanks ladies! I just turned 70 and have been working out with weights for 1 & 1/2 years now. So grateful to find you and your amazing, effective workouts. You gals do an awesome job!
You are so awesome!! Thank YOU for sweating with us!
One of my favorite workouts!
Repeat it after a year 🌟 thanks Lindsey 🌹🌹🌹🌹🌹
You are so awesome! Thanks for sweating with us!
My favorite workout so far :) Thanks much!
So glad you loved this workout (one of my favorite too)! Way to go!
Love this workout! It’s my go to for focused strength training! Thank you both
So glad you are loving this workout! Thank you for choosing to sweat with us!
This is exactly how I love to strength train, slow and controlled. Of course, I love all your workouts and formats, but I always feel slowing down and going for heavier weights helps me to really feel all the muscles and make sure my form is on point.
You also have really nailed making repeat sets enjoyable. Well done! 🙌
Way to get it done! Thanks for sweating with us!
I’m getting addicted to your workouts ❤Thank you!!!!
So glad you are loving NML workouts! Thanks for sweating with us!
Such a great full body strength! I only like doing full body strengths during the week and I love this one!
Pure fire! Way to crush this workout!
I’ve had two knee surgeries and always struggled with knee pain and weakness. One plus year of working out with NML and I’m squatting deeper than ever (with heavy weights) and no longer fear lunges 🎉
So sorry to hear about your knee injuries! I am glad NML workouts have helped your see improvements! Keep up the amazing work!
Soooo good! Got scared by the sweat marks on your shirt in the thumbnail but that also told me it was gonna be good! Forever thankful and grateful for all that you do!
Hahaha definitely a sweaty one! Thanks for trying this!
This was a great full body workout! First time I've ever been able to do full side plank. Thanks for your awesome workouts 😊
Way to crush this workout! You are so awesome!
I love coming back post-injury and being able to do all the moves! It was a challenging workout on a low-energy day... maybe next time I come back, I'll be fully recovered, fully energized :D Thanks!!
So glad you are loving this workout! Thank you for sweating with us!
Really enjoyed this one so much ❤❤
So glad you loved this workout! You are so awesome!
I love these 30-35 min workouts! I get home with about an hour before I start picking kids up from school… so the perfect amount of time to get a workout in before car lines, HW and driving between afterschool activities! 🎃
That is so awesome to hear! Thanks for sweating with us!
Love working out with you awesome ladies!!!! You have helped me build SO much strength!! This workout must have been one of your last workouts before the "accident"!! Hope you are almost back to 100%.
Thank YOU! You are so awesome!
Loved this workout been doing cardio hits for a while and wanted to add some strength work in. This was the perfect place to start! Thank you
So glad you are loving this workout!
Full body day ✔ still one of my favorites, thank you ladies!
Way to get it done!
A fantastic workout full of the meat of strength training. Thanks for this! Strength training can be intimidating for me but your workouts are so great and ease my anxiety!
Strength training is the name of the game! Way to go!
I have discovered strength training in pregnancy this time around. These workouts with weights are amazing.
So glad you are loving this workout! Thank you for choosing to sweat with us!
Did this with 20lbs and all push-ups on my toes! Didn't think I could but I did it! Thank you Lindsey for being such an amazing trainer!
You're so awesome!!