30-Minute Full Body Dumbbell Workout (Strength, Power and Abs)

Build total body strength at home with this 30-Minute Full Body Dumbbell Workout (Strength + Power + Abs)!

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✨THE WORKOUT: 30-Minute Dumbbell Only Workout (Strength + Power + Abs)✨

► EQUIPMENT: Medium-to-Heavy Set of Dumbbells. I’m using 15-20 lbs.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
✔️4 Circuits
✔️3 Moves Per Circuit (strength, power and abs)
✔️Timed Intervals (30 seconds of work, 15 seconds of rest)
✔️Repeat Each Circuit x 2 Sets

►Workout Outline:
1️⃣ CIRCUIT ONE
1) Strength: Side-to-Side Squat + Clean
2) Power: Lateral Push + Dumbbell Squat + Clean
3) Abs: 4 Plank Knee Drives + Squat Press Out

2️⃣ CIRCUIT TWO
1) Strength: Alternating Bicep Curl + Shoulder Press
2) Power: Burpee + Row R/L
3) Abs: Single Leg Deadlift + 3 Second Farmer Hold R/L

3️⃣ CIRCUIT THREE
1) Strength: 1 Dumbbell Lateral Lunge + Reverse Lunge R/L
2) Power: Prisoner Get Up + Single Leg Bound // Alt Reverse Lunge + Knee Drive
3) Abs: Kneeling Hip and Dumbbell Press + Side-to-Side Rows

4️⃣ CIRCUIT FOUR
1) Strength: Glute Bridge Hold + 3 Chest Press to 1 Skull Crushers
2) Power: Single Leg Bridge + Single Arm Chest Press w/ power + calf raise // Stay Double Leg Bridge add calf raise
3) Abs: 1 Dumbbell Overhead Crunch + Tricep OH at Top

🔥BONUS
30 Second Squat Thrusters
30 Second Squat Hold

►TIME STAMPS:
00:00 Workout Introduction
01:45 Warm Up
06:20 Circuit 1
11:35 Circuit 2
16:45 Circuit 3
22:00 Circuit 4
27:55 Bonus Round
29:30 Cool Down + Stretch

❤️ Learn more about the benefits of full body workouts in this post:
https://www.nourishmovelove.com/dumbb...
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- https://www.anrdoezrs.net/click-10075...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/3DDwYiU
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE

👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/3DDwYiU
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
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