30-Min Full Body Dumbbell Workout | 3 Min Legs, 2 Min Arms, 1 Min Cardio

30 minutes, full body, and every muscle gets a turn. We go 3 minutes of legs into 2 minutes of arms and 1 minute of HIIT cardio. It is a full body burnout today, so grab your dumbbells, hit subscribe, and let's jump in. All right, team, welcome to a full body dumbbell workout. I'm Lindsey Bomgren of Nourish Move Love, and today I'm joined by the amazing Caroline. Hello. She'll be offering modifications throughout today's workout if you want to keep it standing or low impact. Follow along with Caroline. We're going for a full body shred today. All you're gonna need are dumbbells. It looks like this. You have 3 minutes of lower body strength into 2 minutes of upper body strength into a 1-minute HIIT cardio burnout. I'm using anywhere from 30 to 20-pound dumbbells on set with me today. So grab your weights. We're gonna get warmed up and then I'll walk you through exactly how we're gonna tackle 3 minutes of legs, 2 minutes of arms, and 1 minute of cardio for a full body burnout. So go ahead, feet are shoulder-width distance apart. Flap those wings, flap those wings. And then we're gonna start from the ground up with an ankle roll in 3, 2, let's go. 3-way ankle roll. So roll to the outer edge of your foot, come up onto your toes. Now roll back to your heels, outer edge, heels lift and toes lift. Nice work. Gonna challenge your balance right out of the gate. You could always grab a countertop or a chair. We're warming up. Calves, ankles, feet, because you'll have the option today to move in all planes as well as leave the ground a little bit for some cardio in our final minute. You can always keep it low impact by following along with Caroline. I messed up there. I don't know which one we were on. Left. Okay, last one. There we go. Let's go shoulder sweeps to the back. Soft bend in the knees. Nice work. Big sweeps to the back, opening up that shoulder joint. Switch directions in 3, 2, and bring it forward. Big swims to the front, big swims to the front. And then we're gonna drop into a squat in 3, 2, And 1, dropping into a squat, sitting your tailbone right between your heels, chest up, weight evenly distributed between your feet and pressing into that floor to stand you tall. I want full hip extension at the top. We're gonna challenge the squat today with an uneven load. Very functional warmup. You're gonna see a lot of these moves in today's workout. Give me 3. Nice work. 2. And 1. Now pull those knees up, lengthen through that glute. Give your knee a little hug. Switch it out. Again, you can always grab a countertop if you need a little balance support. Pull that knee up, hug it, lengthen through that glute. Wake up that hip flexor. 3, 2, last one. Let's go. Right foot forward. Left leg's gonna step back into a split lunge. You're just gonna gimme a split lunge. Drop down and up. Dropping that back knee to the ground. Majority of the work is driving up through this right front foot. Gimme 3. Option to stay here. 3, 2, 1. 2, option to add a deadlift. Last one. So you're gonna give me 1 split lunge. Now break at the hips and split deadlift. Lunge and deadlift. We're gonna do that split lunge, split deadlift combo, 'cause I love lengthening into that hamstring and glute. Length and load is a great way to strengthen and build muscle in your glutes and hammies. 1 more. Nice work. Drive it up. Give me some high knees. High knees or marches. High knees or marches. Right here, right here. Go. 8, 7, 6, 6, you got it. 5, 4, 3, 2, other side. Left leg forward, right leg back, split lunge. Drop and drive, dropping that back knee to the ground, driving through that front foot. Nice work. Same thing, other side. So you have the option to stay here, option to add that deadlift in 3, 2, add that deadlift. So 1 split lunge, now break at the hips, split deadlift. So drop the knee to the ground and then reach forward, or think about where your shoulders go, shoulders over hips. Shoulders parallel to the ground. Still a soft bend in this front leg, but really lengthening. You're working glute and quad here. You're hitting hamstring here. Give me one more, one more. Down, up, deadlift, up. Option to give me some calf raises or little pogo hops. Add a little impact here if you want to. Nice work. We go 8, 7, 6, 5, 4, 3, 2, 1. Take it nice and wide. Lateral squat. Hit right, center, left, center. Nice. Dropping into that hip, feeling a nice stretch through that inner thigh, driving off that bent knee to stand you up. Side, center. Nice. Give me 4. You got it. 3. Awesome job. 2 and 1. Take a nice wide leg forward fold. Toes face me. Nice. Everything relaxes. Hands hit the mat. Step back. Find a high plank. Shoulders stacked over wrists. Option is always to drop to your knees in this high plank position. Holding plank, holding plank. Give me one tricep push-up. Elbows are gonna graze that rib cage. Down, up. Hold that plank. Nice work. Step right foot outside right hand. Big rotation through that spine. Reach. Now thread the needle. Right wrist under left wrist. Plant the hand. Step back. Swing. Switch. Left foot outside, left hand. Big inhale, reach. Exhale, thread. Swoop the wrist under the wrist. Step back, do it again. Here we go. Right foot outside, right hand. Inhale, reach. Exhale, swoop and twist. Nice. Left side, left side. Here we go. Inhale, reach. Exhale, thread. Step back, high plank. One more tricep push-up. Inhale down. Exhale up. Push back, down dog. Pedal those heels. Pedal those heels. Pedal those heels. Drop the knees all the way to the mat. Cat-cow, drop the belly, lift the chin. Reverse it, roll that spine. Nice work. You can take those knees nice and wide. Forearms hit the mat, little frog rock, opening up, opening up those hips. Little shifts forward and back. Great way to get better squats, deeper range of motion here. Open up those hips before we squat today. Nice work. 3, 2, walk it back in. Pop yourself up to a standing position. A little bit of Lateral energy here. Push side to side. Final 8, 7, 6. Finish that warmup. Here we go. 4, 3, 2. Rest and recover. Nice work, Caroline. Woo! I hope you're warm. We're gonna jump into our first circuit, which is lower body legs. 3 minutes of legs, 3 exercises, 40 seconds on, 20 seconds off. We go legs right into arms, 2 exercises, 40, 20, right into cardio, 1 minute, 30, 30, 2 moves. That's how it breaks down. Grab a quick sip of water. Grab the weights you want to use for a squat. We're going to uneven rack it to challenge our core. Let's go. Right arm up, left arm at your side, dropping into a squat right here for 40 seconds. Uneven load in 3, 2. Let's go. Uneven loaded squat is going to force that core to fire up. If this doesn't feel good for you, You can take one weight at your chest or just keep 2 weights at the sides. The uneven load is really just gonna force that core to turn on. We like building core into every exercise. Very functional. Inhale down, sit the tailbone between the heels. Exhale, both feet push into that ground to stand you tall. Full hip extension at the top. Nice work. Nice work. Yes, team. You're in the final 10 seconds right here. Nice work. Then we're going to go to that split lunge, split deadlift. Finish strong for 5, 4, 3, 2, rest and recover. Nice work. Take a break. Roll out the wrists. Split lunge, split deadlift. Right leg forward, left leg back. Caroline's going to stick with just the deadlift. If lunges don't feel good for your knees, I'm going to give you 1 split lunge, 1 split deadlift. 1 lunge, 1 deadlift, or just deadlifts. You're there. In 3, 2, let's go. Split lunge, split deadlift. Nice work. Think about those shoulders. Shoulders stacked over hips, shoulders parallel to the ground. Lengthen load for the glute and hamstring. Also like to think about the muscles you're working so you can make that connection. Glutes and quads, hammies and glutes. Think top of my leg, quad, back of my leg, hamstring. Right? Top of my leg, quad in the right leg. Your right front foot, the front foot is your working leg. That's where the majority of the work should feel right here. Nice work for 5, 4, 3, 2, and rest. Nice work. You're gonna take one dumbbell and you're gonna go out wide. We'll take a— go a little bit heavier. Lateral lunge just to your right. Okay. Hit right, drive off that leg. If you got lighter weights, you're gonna take 2 weights and you're gonna frame this right foot. Step right, lateral movement in 2 and 1. Let's go. Hit right, drive outta that hole. Hit right, sit back into that hip. Feel a nice stretch through that inner thigh and then drive outta that hole. Nice work. Sit into that hip, drive off that bent knee. As you'll notice, we're doing a little bit of unilateral training, single-sided work. Second time through, you'll do the left side. Third time through, we're gonna alternate. Nice work, team. Last move for lower body right here. Transitioning to 2 upper body exercises. You'll have the option to hit the mat with me or stay standing with Caroline. Nice work, team. Finish legs for 5, 4, 3, 2, rest and recover. All right. Awesome job. If you're with me, you're gonna take 2 weights. You're gonna spread them out on the mat. All right. Whew. See if I can stick with these. 1 tricep pushup, elbows graze rib cage. If that doesn't feel good for you, give me a standard pushup. Tricep pushup, walk over row. Alternate the row. Here we go in 3, 2, let's go. Tricep pushup, walk, pull on the right. Set it down with control. Walk back center. Tricep pushup. Walk, pull left. One row, one tricep push-up. Chest, shoulders, and back. Big move here. Core's turned on. A little bit of arms and abs for you in circuit 2. Remember, we have 2 minutes of arm work now. Caroline is staying standing, giving you just a back row, targeting the largest muscle group in your upper body, your back. 10 more seconds here in these push-ups and rows. Come on. Yes, you can. For 5, 4, 3, 2, and recover. Nice work. I'm gonna stay kneeling, alternating bicep curls. Option, you can double it up if you have lighter weights. Caroline's gonna stay standing. See if I can stick with these 25s. Taking the legs out of the equation makes it harder. 3, 2, let's go. Curl right. Lower with control. Curl left. Again, you have light weights, you go both arms at the same time. We are building some major muscle here. This is your last upper body move. We drop the weights. We go all out HIIT cardio for 1 minute next. You've got 2 moves. All right. I'm going to show them to you before we start, because there's no break. You go 30 seconds right into 30 seconds. I can't do 1 minute. It is a sneaky 1-minute push. Woo! But our members love this format. Oh yeah, we love it. I think they chose it for us. They chose, they wanted more 3-2-1. They said it, bring us 3 minutes of legs, 2 minutes of arms, 1 minute cardio for 3, 2, and rest. I love it 'cause for a full body format, it makes so much sense. Legs are your largest muscle group, then arms for 2 minutes, then cardio. We get it all. Okay, you got 2 moves back to back, 30 seconds right into 30 seconds. Okay, move 1 is lunge jumps. Caroline has your modification. So if you're with me, 30 seconds of switch, switch, switch. Then when I say switch, you're going 3 lateral bounce burpee. So it looks like this. 1, 2, on the 3rd one, hit the deck. Woo! There we go. Lost my P-stop. You guys know what this is called? A P-stop? Windscreen? All right, those are your 2 moves. 3 lateral bounce burpee. Follow your modifications here. It's 1 minute of consecutive work, starting with 30 seconds of burpees— or 30 seconds of lunge jumps. 30 seconds of lunge jumps in 3, 2, let's go! Switch, switch. I was on a live coaching call in the NML app the other day and someone said, do you guys like film the workouts all the way through or do you stop? No, you get the real deal here. We do one-take wonders. We film them all the way through. If I lose my little, my little windscreen, you see it live. Woo! If the doorbell rings, we keep going. If the doorbell rings, we keep going. Come on! One time we had movers come in moving things up the stairs. 5, 4, 3, 2, switch. Giant step right. Here we go. 1, 2, HIIT burpee. Woo! Up. 1, 2, 3, HIIT burpee on the 3rd one. Here we go. 1, 2, 3, hip burpee. Woo! Come on, cardio push right here. You got this, team. Putting everything you've done together right here. 10 more seconds. Yes, you can. Water break is on the other side. You got it. 5, 4, 3, 2, 1 more burpee. Woo! Up. Done. Yes, team. We were running through this and I practiced this run. I said, those are kind of 2 tough moves back to back. I don't know what I was thinking. Grab water, breathe. 2 more times through all those moves, starting with legs again. Everything we did on the right side, you do on the left side. Heart rate is high. Heart is high. Okay, grab your weights. Squats, racket on the left, long arm on the right. Here we go, 40-20s, 40-20s. Racket, load it, squat it. In 3, 2, let's go. Inhale down, exhale push. Inhale down, exhale push. Nice work. Pushing those feet into the ground. Chest up, eyes up. Tailbone between heels. Using that core to keep those hips square and stable. Not letting that weight pull you down on the right. Stand up tall. You know the moves. How can you do them better the second time through? You got this, team. Inhale down, exhale right there. Stand. 3, 2, 1. 10 seconds. We transition. Split lunge, split deadlift. That's what's coming for you in 4, 3, 2, rest. Set the weights down, shake it out. Second time feels harder because the heart rate's higher. Left foot forward, right leg back. One split lunge, one split deadlift. Option, stay staggered deadlift the entire time. You're there in 3, 2, let's go! Split lunge, split deadlift. Left leg is doing the work this time. Left leg's doing the work. Okay? Shoulders stacked over hips. Shoulders parallel to the ground. Nice work. Quad dominant, hamstring dominant. Top of my thigh, back of my thigh. Right there. Think about the muscles that are working. Make that mind-muscle connection. Legs are big. Make sure you're using weights that are challenging you. When we split up legs and arms like this, you get a chance to go heavy on those legs. For 3, 2, set them down. 1 weight. Chance to go heavier here or take 2 lighter weights and frame the left foot. Stepping laterally just to your left, sitting back into that hip. Drive off that bent knee. One lateral lunge to the left in 3, 2, let's go. Hit left, drive out of that hole. Inhale down, sit back into the hip and drive. Yes, team, crushing it. I love— we had Chelsea comment on this workout. She said, love this full body workout. Thanks for encouraging us to lift heavy. And make it a priority to move our bodies in all planes of motion. Sometimes we just need that reminder. It's so true. So good for us. I know those mornings you don't feel like getting out of bed and working out. You want to hit that alarm, snooze it, but then you know you're working for that feeling on the other side, that more patient woman you become when you get a moment to yourself to breathe heavy, lift heavy. Come on, finish for 4, 3, 2. 1. And rest. Nice work. Weights are down. Switching out. If you need to, tricep push-up, alternate the walkover and row. Option, standing rows with Caroline. 2 minutes of arms. And it starts in 4, 3, 2. Let's go. Tricep push-up, walk pull right. Option, give me a standard push-up if triceps don't work for you. Okay. Tricep pushups tend to be harder using the tricep, typically a smaller upper body muscle, but really a 3-headed muscle. It's got the capacity to be a big one. Come on, use it. Little plank walk row. Challenge that core, arms, and abs all in one circuit here. Kneeling biceps is where you go in 10. Come on. Finish strong right here for 4, 3, 2. I think you got one more pushup in you. Yes, team. Drop to those knees or stay standing. Kneeling curls, double them up or alternate them one at a time. Your workout, you decide. Okay. Bicep curls. Then we go cardio again in 3, 2, 1. 3, 2, 1. Let's go curl on the right. Nice work. Elbows off the body, curling all the way up to your shoulder. Slow controlled lower, not swinging those weights. One of— another reason I love dropping to my knees, can't swing the weights on from your knees, right? A little bit more core, a little bit less legs, a little bit more bicep. That's what we're trying to hit here, isolating the bicep. Come on. You drop those legs and get ready to pump up the volume with that heart health. 1 minute of cardio in 10 seconds. Say yes, I can. Come on, dig in for 5, 4, 3, 2, rest. All right, here we go. This is your chance to take it up a notch. Quick sip of water. I promise I'm going to give you a longer water break on the other side of this minute. All right, lunge jumps, towel slams with a leg switch. You choose your level, then we all go 3 lateral bounds. 1 minute of work. Say yes, I can. Yes, I can. Lunge jumps in 3, 2, let's go. Come on, you can do anything for 30 seconds. Yes, you can. 1 rep at a time right here. You got this. Yes, you 10. Let's go, team. 30 seconds of lunge jumps or towel slams right into 30 seconds of 3 bounds. Option to hit the deck on that 3rd. Woo! We switch in 10, 9, 8. You got this. 7. Come on. Woo! Final 3, 2, 1. Giants upright. Let's go. 1, 2, 3. Hit the deck. Up, here we go. 1, 2, 3, hit the deck. Moving like an athlete today. Training in all planes. Full body burnout. Come on, push it, push it. Yes, you can. Final 10, let's go. 10 seconds. 10 seconds. Bring it home. 5, 4, 3, 2, 1. Woo! Woo! We did it. Way to go, team. Water break. Heavy breathing ensues. 2 sets down, 1 more to go. While I give you a longer water break, let's talk about fueling your body because fueling your body is so important to how you perform. Your energies, your energies, your energy. One of the ways I personally set myself up for success is front-loading my day with a nutrient-dense meal. All right, that's where Jones Dairy Farm comes in. Their breakfast sausages have become a staple in the Bomgren house. I buy that big bulk bag at Costco. I love how simple and clean that ingredient list is. All natural, no preservatives, no additives, just real ingredients. I feel really good about feeding my family. As a busy working mom of 3 kids, convenience is everything in this season of life. So I can have Jones Dairy Farm breakfast sausages hot and on the table in minutes, which gets rid of my morning chaos. You know how it is getting out the door with 3 kids, getting them off to school on time. Major mom win. And every serving is packing around 7 to 8 grams of protein. We love that. Serve it with some eggs, serve it with some protein pancakes, and you are off and fueled and ready for the day. Also love that Jones Dairy Farm is a Wisconsin-based company. Our Minnesota Midwest hearts love their family-owned business, and we want to give a special thanks to Jones Dairy Farm for partnering with us and bringing you today's workout. If you want to check out Jones Dairy Farm, you can locate them at a store near you by clicking the link in the description, little store locator. Add those breakfast sausages to your cart. I promise you will not regret it. All right, so click that store locator in In the link in the description below. Thanks, Jones Dairy Farm. All right, you guys, we're getting back in. You got one more round. One more round. 7 minutes, 7 moves. 7 moves, around 7 minutes. 4 plus 2 plus 1. Yeah, 7 moves, 7 minutes. 7 moves, 7 minutes. You're gonna do it one more time. This time you're gonna switch. Take that squat, start here. Squat, switch at the top. Squat. So you're gonna switch that uneven load at the top. Squat, switch, squat, switch. Grab those weights. Rack right. You're gonna switch at the top. We go. 40 seconds in 3, 2, let's go. Here we go. Squat, stand, and switch. Squat, stand, and switch. There it is. Down, up, switch at the top. Down, up. Down, up, switch at the top. Switch at the top. Yes, team! Inhale down, exhale push. Give me a switch at the top. Woo! 40 seconds, final round. 3 leg moves, 2 arm moves, 1 minute all-out cardio, and you're out of here, team. Finish strong. Woo! What would it look like if I said 10 more seconds here? 10 more seconds here. You got this, stick with it. Final 5. 4, 3, 2, and rest. Woo! All right, deadlift lunge. Instead of doing the split lunge, split deadlift, 2 feet on the ground, bilateral hinge, and then alternate your lunge. 1 deadlift, 1 step back lunge. Alternate each time. Crush some oranges. We go in 3, 2, let's go. Hinge at the hips, stand tall, step back right. Nice. Hinge at the hips. Nice work. If lunges don't feel good for you, Caroline's got your modification. You're just doing deadlifts. Your pace, your tempo. Deadlifts, your pace, your tempo. If you're with me, it is 1 deadlift to 1 split lunge. Come on, team. You got it. Yes. Nice work. Come on, finish legs. 10 seconds here. 10 seconds. Drive through that front foot in that lunge for 5, 4, 3, 2, and break. Here we go. One weight. You can rack it at your chest or between your legs. Lateral squat. Toes face me or slightly turned out. Feet stay planted. We sit. Side. Center, side, center. Hit right in 3, 2, go. Hit side, center, side, center, side. There it is. Sit back into the hip, drive off the bent knee. Into the hip, off that bent knee. Final leg exercise right here, team. Come on. We love hearing from you in those comments. Let us know if you love this 3-2-1 format and if you want to see more of it. 3 minutes of legs. We have done 3 minutes of legs, 2 minutes of arms, and 1 minute of abs versus cardio too. Cardio makes it a little harder. Yeah. Woo! 10 seconds here. Then we hit those arms for the final time in 5, 4, 3, 2, rest. Nice work. Yes, team. 2 weights. Spread them out if you want to. You got those tricep push-ups. Walkover row or standing rows with Caroline. Here we go. Chest, shoulder, tri, and back all in one. 3, 2, go! Tricep push-up walk pull. Nice work. You can always give me a standard push-up. You can always drop to your knees for the push-up and then pop to your toes for that back row if you're working on getting there. With your push-ups, try taking your rows from your toes. Whoo! Gaze in front of you. Straight line from head to toe. Come on. Yes, you can. Strong core, strong shoulders, strong chest, triceps back right here. Finish it, guys. What would it look like if I said 5, 4, 3, 2? You know you got one more push-up. Whoo! Drop to those knees. Drop to those knees or standing. Bicep curls. Final time of curls. Kneeling or standing. Got some extra bicep curls in those switches for squats. Woo! 3, 2, let's go. Curl on the right. Curl on the left. Come on. Last strength exercise right here. Dig deep. And then it's 1 minute all-out cardio. You can do anything for 1 minute of work. Yes, you can. Yes, you can. That 1 minute is going to close us, guys. That's it. There's no burnout round. There's no bonus. 1 minute of all-out cardio and you are stretching. Come on, 10 seconds. Finish strong. Right here. It's 5, 4, 3, 2, 1. Woo-hoo! Weights are down. They're off to the side. Set yourself up. Grab a quick sip of water. You got 1 minute. 30 seconds of lunge jumps or towel slams. 30 seconds of lateral pushes into a burpee. Are you ready, Caroline? We can do anything for a minute. Are you ready? You can do anything for a minute. You can do anything for a minute. 30 seconds of lunge jumps in 3, 2, let's go. Switch, switch, switch. Come on. It's your final minute right here. It's the final minute. This and stretching. Dig deep, dig deep right here. Woo. Yes, you 10. Come on, we say this a lot, but I know this is not the hardest thing you're gonna do today. I know it's not, right? You got kids, you got grandkids, you got a spouse, you got a partner, you got a household to maintain. Come on, switch in 3, 2, 1. Giants upright, let's go! 1, 2, 3, hit the deck. Up. 1, 2, 3, hit the deck. Yes, team! Push. 2, 3, finish strong. 1, 2, 3. Woo! Almost there. Almost there. Last 10. Last 10. Bring it home. Right here. 5, 4, 3, 2, 1 more. Hit the deck. Up, out. Woo! We did it. High fives! 30-minute full body burnout. Hands on knees, breathing heavy. Legs, arms, cardio. We did it all. All right, we're stretching. Flap those wings. Where you started, where we finish. On the mat, just breathing a little heavier. Feeling a little bit stronger. Here we go. Big inhale up. Exhale, arms drop elbow to elbow. Grabbing your elbows, pull your elbows up to the sky nice and tall. Option, drop to the left. Open up the side body. Back to center. Elbows up high to the sky. Drop to the right. Nice work, you guys. Stand tall. Kick your right toes up to the sky. Hinge and scoop, scoop and reach. Lengthen through that hamstring. Do it again. Scoop and reach. Nice work. Step both feet up to meet each other. Pull left heel. Stay standing on that right leg. Left heel to glute. Open up the quad. A lot of quads today. Squats, lunges. You did it, team. You did it. 30 minutes and stronger for it. Now switch it out. This time, left toes go up towards the ceiling. Okay. Scoop and reach. Lengthen through that hamstring, back of the leg. Do it again. Hinge at those hips, scoop and reach. Nice. Plant the weight right here. Pull the right heel to glute. Nice. Tuck that tailbone to me. Open up that quad. So proud of you guys. Awesome job crushing today's workout. If you loved it, I would love to train with you inside the Nourish Move Love app. You can find that linked for you in the description below. All my workouts, all my structured programs, I tell you exactly when to do full body day, arm day, and leg day to help you get the best results. So go ahead and join us inside the NML app. Again, that's linked for you in the description below. Otherwise, you can continue to check out all my free workouts on YouTube when you hit subscribe to my channel. Have a great day. Awesome job crushing that full body burnout. If you loved it, hit subscribe to my channel. Otherwise, join me for a 2-week strength challenge right here. Or train with me inside the Nourish Move Love app linked right here. Have a great day.