15-Minute Full Body STRENGTH Workout with Dumbbells (9 Full Body Power Moves)

Hi, I'm Lindsey Baumgren. I'm NourishMove Love. And this is your 15 minute full body strength workout. I have the awesome Rachel with me here. She's going to show you modifications if you need them along the way. This is a 15 minute, get it done full body strength workout. You can knock it out on its own or add it onto a run. Just a good, quick and effective strength workout. So you need some dumbbells. That's what we have here. And this is what your format looks like. You have four circuits. Each circuit has two exercises. The first full body strength exercise is done for 40 seconds. The second goes right into a 20 second burnout. You rest for 20 seconds, repeat it, knock it out, and you're out of here. Okay, we're gonna hit everything from head to toe. We're gonna start on squats and shoulders. That's where we're gonna start. But first we're gonna give you a quick warmup. You ready, Rachel? Let's do it. Let's do it. Knock it out. Okay, big inhale. Reach up nice and tall. Right wrist grabs left. Up and over side. Body stretch. Just stretch it out. That feels good. Back to center. Can you give me a calf raise? Roll up to the toes. Roll back to the heels. Up and over. Big side body stretch the other way. Back to center. Let's rol again. Roll back to the heels. Go ahead, just flap your wings. You're just gonna flap them out right here. Opening up the chest, the shoulders. Nice. Take it over to a hinge position. Push those hips back towards the wall behind you. Hinge it over. Flap it out for 4, 3, 2 and 1. Stand tall. Squat it out. Hips go down and back like you're tapping your butt into a chair. Weight is in the heels and you're just gonna push those heels into the ground to press you back up. Chest stays lifted. Nice work. You can always come back to squats today. That's gonna be where we're gonna start. Then we're gonna go lunges, sumos, dead lifts. Gonna get it all. Nice right here. Go. 4. Nice. 3. Awesome. 2. And let's hold that squat right here. Step or plant those hands on the ground. Step back. Find a nice high plank right here. Shoulders stacked over wrist. Core is nice and tight. Give me two push ups. Down, hook down, up. Step the right foot outside the right hand. Easy twist. We love it. Tap the elbow to the thigh or to the to the ankle. Elbow to ankle. Open it back up again. Elbow to ankle. One more time. Open it back up. Elbow to ankle. Step back. Find that high plank. Other side. Left foot outside left hand. Easy twist. World's greatest stretch, elbow to ankle. Open it back up. You're opening up your hips right here. Gonna give you better range of motion in your squats. Your lunges open up. Give me one more. Nice. Plant the hands to the ground. Step both feet up to meet each other and push those hips high to the sky. Nice. Posterior chain stretch, opening up the hamstrings, the glutes. Bend the knees. Roll up one vertebrae at a time. We get to the top two shoulder rolls. Up, back and down. Up, back and down. You ready, Rachel? We're getting right in, right into today's full body strength circuit. One is squats and a 45 degree press. I'm going to show you from the side. You're going to take your dumbbell, hold it vertically. I'm going to grip the dumbbell with both hands vertically. A little bit different than a goblet squat, but you're gonna give me a squat with a 45 degree press out. So one squat, one 45 degree press. I'm pressing up and engaging my push muscles. Chest, shoulders, tries. You ready? That is your first move. I'll show you from the side. Rachel's going to show you from the front. We're going to go squat, 45 degree press. I got to start my timer to keep me honest. 40 seconds of work starts in 3, 2. Let's go. Let's go. Squat, 45 degree push at the top. One squat, one 45 degree push. So it might be a little bit goofy holding the dumbbell like this, but you'll get used to it. Always good to mix it up, keep, keep the mind and the muscles moving and working in different planes of motion. That slight little change of that push, not just going straight overhead or straight out that 45 degree angle. Just going to work that chest shoulder. Try in a different way, hitting it all, keeping that core tight. Nice work. You're going to go here for 10 more seconds. Then you're just going to hold the 45 degree push out for 20 seconds. You're there in 5, 4, 3, 2 and 1. Hold that 45 degree push. Push. Stop bending the knees. Core stays tight. Push. It's 20 seconds. Inhale, exhale, push. Come on. 20 seconds. You feel the shoulders? Oh, there they are. There they are. 10 seconds here. Come on. It's just 20 seconds. Yes, you can push it right here. 5, 4, 3, 2, 1. Rest for 20. Nice work. Shake out those shoulders and do it again. Same thing. Squat, 45 degree push. I'm going to face you this time. Squat, 45 degree push. That's where you're going to go. Same 22nd, 45 degree push. Burnout. Always good to try new things, right, Rachel? Yes. All right, let's go. You're on it. Three, two, let's go. Give me the squat, 45 degree push. Out. 40 seconds, right here. Down, up. 40, 20, 20. 40 seconds, full body strength. 20 second burnout. 20 seconds of rest. This is your strength workout? No jumping. Just good old dumbbell strength training. It is our foundation, Right? Gets us through all seasons of life. We love it. Nice work. Halfway. You got it. You got it. Push that dumbbell out and up. Out and up. 45 degrees. Nice. Right there. Push. Big exhale. Push. Come on. 10 seconds here, then you're going to burn out those shoulders. You're going to hold that 45 degree press. You ready? You're there in 5, 4, 3, 2. Let's do one more squat because we can. Here we go. Push. 20 seconds. Come on. Yes, you can. You gotta make that ugly face if you need to squint those eyes. Come on. Push. Inhale, exhale. Let's go. 10, 9, 8. You got this. Come on. Finish it right here. 5, 4, 3, 2 and 1. One. Way to start a workout, right? Grab your other dumbbell. 20 seconds to rest. We're going right into lunge. We'll step to our right. Lateral lunge to my right. Reverse lunge and curl. Okay? Right leg, lateral lunge. Right leg reverse lunge. Adding the bicep curl on the reverse lunge. We'll start with a lateral lunge in three, two. Let's go. Lateral lunge to the right. Stand tall. Reverse lunge and curl. Stand tall. Lateral lunge to the right. Stand tall. 40 seconds. Right here. You got it. Lunges and biceps. Nice work. Lateral lunge. Hips go down and back, pushing off that bent right leg. Reverse lunge. Driving through that front left leg, transferring the load from one leg to the other, adding a little bicep curl in if you want it. Your 22nd burnout, you're just going to hold that lunge? If you're capable. And give me hammer curls option. Give me standing hammer curls. Adding the lunge. Going to add those leg burn. Come on. Three, two. Let's go. Finish it right here. Hold the lunge. Turn the palms in. Hold your lunge back. Knees dropping towards the ground. Hold here. Just hammer curl. 20 seconds. Come on. Hook down. Let's go. How low can you Stay in that lunge. Feel those legs. Let's go. Work for it. Curl it. Come on. You got this right here. 5, 4, 3, 2. Let's get one more in. Ah, there it is. Nice. Always reaching for that extra rep, right? You can set it down. Shake it out. Nice work. We're going to do the same thing. Other side. Lateral lunge to my left. Step back on the left with that curl. Grab your weights because you're on in five. Let's go. Lateral lunge to your left. In three, two. Let's go. Lateral lunge left, stand up, step back, curl. There it is. Lateral lunge left hips go down and back. Stand up. Nice. Right there, right there. One lunge up, one curl with a reverse lunge, hitting all planes of motion, moving in all directions. That full body. Strength training, Nothing better than it. You guys love it. Strength training. Why? Because it's good for us. But it's also my favorite way to train because you're going to always have a way to challenge yourself. You can always go heavier, right? Always a way to progress. 5, 4, 3, 2. Let's hold the lunge. Right foot forward, left foot back. Ready? Your hammer curls palm space in 20 seconds. Burn it out. How low can you stay in those legs as you curl? Feel that fire. 10 seconds. Let's go. You got this. Come on. Yes, you can. Stay low, stay low. Come on. It's 5, 4, 3, 2 and 1. Stand tall. Shake it out. Sumo squats and push ups. Sumo squats and pushups. Heels in, toes out. Two sumo squats. Down, up, down. Plant the dumbbells. Step or jump back. One pushup, step or jump wide. Sumo squats in three. Let's go. Two. Let's go. Squat, stand, squat, plant. Stepper, jump back. Give me the push up. Step or jump in. Stand up. Sumo up, sumo down, stepper, jump back, push up. Working those. Inner thighs, chest and tries. Inner thighs, chest and tries. Right here. Come on, come on. Nice work. Can you guess what your 22nd burnout is? Rachel? If you had to guess, would you say push up. 10 seconds. That feels like something. That feels right. Come on. Five seconds here and then you're gonna hold that push up. Let's go. 5, 4, 3, 2. It's 20 seconds of push ups. Let's go. 20 seconds. Down, up. Drop those knees. Drop those knees if you need to. Knees or toes, crank them out. Push ups. Come on. What would it look like if I said 10 more seconds? 10 more seconds. Yes. You can finish it right here. 5, 4, 3, 2. You're out. All right, do it again. Two sumos. Now we're gonna hold that push up to Sumo 1, push up. And then you're gonna hold your push up to Sumo 1 push up. You ready, cuz? You're on. Grab your dumbbells. Heels in, toes out. Three, two. Let's go. Down, up, plant them and drop it back. One, push up. You got this. Jump in, Sumo. Nice. Plant them and drop them. Come on. 40 seconds. Right here. Yes. You can nail that Sumo squat. Give me that big squat. Each time, pull those inner thighs together as you stand tall. You got it, huh? Let's go, let's go. Knocking it out. You're getting it done to me in 15 minutes. This is it. You're gonna give me 15 minutes? It's gonna be a good 15 minutes, right? You got this right here. Come on, you're in the final. 5, 4, 3, 2. Let's hold those push ups. 20 seconds. Yes, you can. Knees or toes, Come on, crank them out. Right here. Knock it out. Circuit three. This is it. Push it. You got this. Yes, you can. So stinking strong, that's what you are right here. Don't quit. Not yet. 5, 4, 3, 2 and 1. Push up and back. Stretch it out. Grab some water. Moving on. The final circuit, baby. Circuit number four. We're gonna hit your posterior chain, okay? You're gonna hit your posterior chain, backside of the body. Nice work, you guys crushing it right here. One deadlift, one row. So I'm going to turn to the side so you can see me. Hips back, hold, row, stand tall. Hips back, hold, row, stand tall. Initiate the move with a hip hinge, pushing those hips back towards the wall behind you. Give me the one row, stand tall. Your 22nd burnout. You're gonna option hold rows with Rachel. Option B, hit the deck plank and row for me. Okay? Last circuit. You ready? Rach? She's got dumbbells in her hands. Knock it out, let's go. One deadlift. One row in three, two. Let's go. I'm gonna show you from the side. Hip hinge, row, stand tall. Hitting that posterior chain. Hammies and back. Right here. Back side of the body. Put it together. Save the best for last. The back saved it for last. Right here. Keep constant tension on those hamstrings as you add that row closer the dumbbells are to the body. Less stress there is on that low back. Initiate the move with that hip hinge. Hold that tension on the hamstrings as you add the row. 10 seconds here. Let's go. Option A stick with Rachel. Standing rows. Option B, hit the deck, plank and row in five, four, three, two. Let's go. I'm hitting the deck, plank and row. We're gonna just row and row. 20 seconds. Holding. Plank. Nice wide base with my feet here. Keep those hips square the mat. Pull those shoulders down and back, elbow back towards the hip. Right where elbow meets rib cage. That's where I stop. Come on, you're in it for 5, 4, 3, 2, and 1. Nice work. Stand it up one more time. Let's do it. Okay, one, deadlift. One row. Finish it right here. And then finish off those rows. And maybe we have a bonus move. I don't know. Three, two. Let's go. Hinge, hold, row, stand tall. Hinge, hold, row, stand tall. You got it. Push those hips back. Give me the row. Stand tall. Nice work. Hinge, hold and row. Come on. One rep at a time. Yes, you can. You're doing it. You guys, right here. Push those hips back. Come on, come on. Really think about driving those heels into the ground to stand you up tall. Stand up tall. Activate pushing those hips forward. Glutes and hammies, right there. Come on. 10 seconds. 10 seconds of this combo move right here. You got it. You got it. Stay in it. 5, 4, 3, 2. I'm hitting the deck. Rachel saying standing. Let's roll it out. Come on. Plank and row or standing rows. You choose. Let's go. Let's go. Come on. Finish it. Finish it right here. What would it look like if I said 10 more seconds of this? 10 more seconds of this that we're all gonna meet in a little plank in five, four, three, two and one. I know what. Gotta hold. Low plank. Grab a towel. My forearms are sweaty. Right here. Forearm plank. Find it. Hold it here. Think about pulling your toes towards your elbows. Pull your toes towards your elbows. Hello, core. Do you feel that? Or pull your knees. Option A. Stay here and just hold. Option B. Spiderman knees. Pull wide. Pull wide. Hello. Obliques are there. This is it, you guys. Finish it right here. You are so stinking strong. Let's go. Knock it out. Come on. 15 minutes will always be better than zero minutes, especially when you finish with the bonus move. You got it. 10. Come on. 9. Let's go. 8. You've got this. 7. 6. 5. 4. 3. 2 and 1. Push back. Child's pose. Open the knees, big toes to touch. Forehead to the mat. Reach the fingertips away from body. Big inhale, big exhale. Do it again. Big inhale, big exhale. Awesome job, you guys. Bring it back up. I am so stinking proud of you. That is our 15 minutes together. I'm going to encourage you to head over. We'll actually link up a stretching right after this so you can cool down. Stretch it out. Okay? Foam. Roll it, stretch it. Whatever you got to do. Open those hips. Nice work. Thanks for joining us. And if you like this workout, drop a subscribe on our channel. Check out more workouts@nourishmovelove.com have a great day.