30-Minute Full Body Dumbbell Strength Workout | Legs, Arms & Abs

Full body strength in a 3, 2, 1 format, which means you have three minutes of lower body, two minutes of upper body, and one minute of abs. So grab your weights and let's jump in. All right, team, we're coming at you with a full body strength workout using just dumbbells. I have anywhere from 20 to 30 pounds with me on set today. Grab whatever you have. And I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout. If you want to stay standing or take different options, you can follow along with Rachel. We're hitting full body strength today in a format you guys have loved. It is called three, two, one format. You've got three minute of legs, two minutes of arms, and one minute of abs. It's broken down into three circuits. You have two to three exercises per circuit. We're gonna jump in and we'll explain the rest as we go. But it's gonna be really fun. Three minutes of legs, two minutes of arms, and one minute of abs for a full body sweat. You ready? Let's go. All right, let's go ahead and start. Feet are shoulder width distance apart. You're gonna start with a standing knee hug. So just pull that knee up and pull that knee up. Think about lengthening through the glutes as you give that knee a nice little squeeze. We'll get a nice warm up in and then we are going to build some serious muscle today in this full body workout. Anytime we go full body, I want to really challenge you to pick some heavy weights up. One more here. Nice. And now you're going to put your hands behind your head. You're going to give me a good morning with rotation at the top. So push the hips back. Stand tall. Reach. Spread those wings apart. Come back together. Hips go back. Stand tall. Rotate through the spine. Rotate through the torso, back to center. Hips back, stand tall. Big rotation. Trying to get those fingertips as far away from each other as possible. Rotate. Nice. One more each way. Hips back. Stand tall and rotate. Bring it back to center. One more. Hips back, stand tall and rotate. We drop right into squats from here. So it is down and up. Knees are going to track out. You're going to push that ground away each time you stand up. Push that floor away. Get a little bit deeper in those squats. Lower body is going to be the main focus. It gets the longest attention today. It's got those large muscle groups, so it gets a full three minutes. Then two minutes on the arms and one minute on the core. Four more squats here. Go. Four, Three step back lunges in two and one. Step back lunges. Just step back, stand tall. Dropping that back knee to the mat. Driving through the front foot. Shoulders are going to stay stacked on top of those hips. You got it? Very functional. Warm up today. Taking you through some of the moves you're going to see in today's workout. You have four. Nice work. Three, two, and one. Step nice and wide. You're going to take it to a lateral squat. So we're just going to hit side, center, side, center. You're driving off that bent knee, using those outer glutes to stand you up. Nice little stretch for that inner thigh. Nice work. You're here for four. Awesome job. Three, forward fold in two and one. Take a nice wide leg forward fold. Toes face me. Just release the tension in the low back hands. Hit the mat. Step back and find a high plank position. Shoulders are going to stack right on top of those wrists. Core is tight. Push back on your heels. Pull up on your kneecaps. Hold here in this plank for 3, 2, 1. Step right foot outside right hand. Give me a nice easy twist. Gaze is going to follow fingertips. Elbow's going to drop down towards that mat. Open up the hips. Find whatever mobility is available to you. Plant the hand. Switch it out. Other side. Left foot outside left hand. Easy twist. You open through the glutes here. You drop the elbow towards the mat and you open the hip. Let's do it again. Really important move here for opening up those hips. Getting nice and mobile. Nice deep squats. Better deadlifts, better lunges and better squats. Start right here with this move. Nice work. Switch it out. Do it again. Left foot outside left hand. Big rotate. Drop that elbow. Nice work. Step back from here. Push those hips high. Pedal out your heels. We're gonna go for some knee bends. Warm up those knees. Steady the feet. Knees hover off the mat. Hips go high. Knees hover off the mat. Hips go high. Two more hover, push high. One more hover, Push high. Shift forward. Find a high plank. Two push ups. Knees or toes. Down, up, down. Drop to all fours. Cat, cow. Drop the belly. Lift the chin. Wake that tail a little bit. Reverse it. Tuck the chin. Pull that spine up towards the ceiling. Hips are gonna stay high. Find a nice flat back. Neutral spine. Walk your hands away. Forehead's gonna hit the mat. Big inhale here. Big open mouth. Exhale as you drop those armpits towards the ground. Nice work. Preparing for overhead presses. Lengthening through those lats. Walk it back in. Nice Flat back tabletop position. Bird dog. Opposite arm and leg. Reach, hold. Hold it here for 4, 3, 2, and 1. Switch it out. Same thing. Other side. Reach and hold. Preparing you for those dead bugs you're going to see on the mat later today. Nice work. Set it down. Tuck the toes, hips, go high. One more pedal. Walk your hands back to meet your feet. Bend the knees. Roll all the way to the top. Two big shoulder rolls at the top. You ready to jump into today's strength workout? I'm excited. Let's go. Awesome. We're going to start on lower body. You have three moves. 40 seconds on, 20 seconds off. Okay, three moves, lower body. I'm gonna start with one heavy weight. It is a triple tension goblet squat, so I'm gonna hold one heavy weight here. If you don't have access to one heavy weight, you're gonna take two weights at your side. Triple tension means we go down halfway up, all the way down, three, four, up. So you're never coming all the way up to standing. You're keeping constant tension on those legs. So it's down, half, down, three fours. Gonna start with some fire, then we'll get into a deadlift and lunge. Finish with some lateral movement. I'm gonna go nice and heavy to kick it off, and then I'll slowly drop down my weights as I need to. Set yourself up. One goblet squat, or one goblet weight at your chest, or two weights at your side. Here we go. Triple tension squat for 40 seconds. In three, two. Let's go. Go all the way down. Halfway up. Down, three, four, up. So you're never coming all the way up. Half down, 3, 4. Down. Half down, 3, 4. Down, half down, 3, 4. Nice work. Keep this cadence. Knees are tracking towards your outer three toes. As you drop into that squat, you're going to feel the fire burning and building in those quads. Top of the thighs, because you're never standing all the way up. There's constant tension on those legs. Elbows, if you have the goblet squat hold like us with one weight are falling between your knees. Okay, nice work. You're here for five. Four, three, two. All the way up. And you're out one. Nice work. Now, if it's available to you, grab two weights. You're going to give me one deadlift into two split lunges. You're going to step back just on the right leg. Hips, go back, stand tall. Two split lunges. Step back. Right. Down, up, down, up. You're there in three, two. Let's Go hips. Go back. Stand tall, step back. Down, up, down, back. That deadlift. So one deadlift, stand tall. Two foot lunges. Always stepping back on the right. Left leg is forward. Down, up. Two split lunges. Nice work. Think about where your shoulders are here. My shoulders go parallel to the floor on the deadlift shoulders stay stacked over hips on this split lunge. Nice work. Glutes, quad or glutes? Hamstrings, glutes, quads. Right here. Really targeting that left front leg. Gonna feel that glute fire up. You're here for four, three, two. Rest and recover. Last move. You're gonna take one weight lateral lunge. We're gonna go just to our right. Right here. Step to the right. Lateral lunge. Drive out of that hole. If you got two lighter weights, you're gonna frame that outside foot. One heavy weight. Step right, drive off this outer glute in three, two, let's go. Hit right, drive off that bent knee. Nice work. Hit right, drive off that bent knee. Training in all planes today. We say this a lot, but life is three dimensional, so we got to train that way too, right? We hit our glutes, we hit our hamstrings, we hit our quads. Now we hit a little bit more of those small stabilizing muscles. Your outer glutes stabilize your hips, your pelvic floor. Nice work. Really drive off that bent knee. Think about catching the load on the way down and driving that load. Really catch and then power up off that bent knee. You're here for 5, 4, 3, 2. And recover. Nice work. Quick sip of water. Those are your three lower body moves. Now you're going to move into your upper body circuit. We'll come back to legs, okay, arms, two minutes. You got two exercises. 40 seconds on, 20 seconds off, it is a push up double back row. So I'm going to do one. Push up two rows on the right, push up two rows on the left. Rachel's got standing double rows, just the rows. Right from that into curl press, right from that into curl press. So grab the weights. You want to use one pushup, two rows on the right, two rows on the left. Push up between each set of rows. 40 seconds in three, two. Let's go. Push up. Lead with the chest, hold at the top row. Two on that right arm. Push up, hold at the top row, two on that left arm. All right, one, push up two rows. Elbow to hip pocket. Elbow to hip pocket. Push up two rows. Rachel's got your standing option, which is just double rows. Nice work. Lead with that chest on the push up, hold strong. Hips and shoulders are square to the mat the entire time. Don't open up on those rows. You got 10 more seconds. You can always take that push up from the knees and then pop to the toes for the row. You're here for four, Three, two, one more pushup and you're out. Nice work. I'm going to stay kneeling. Rachel's going to stay standing. We're going to a curl press. You can alternate this or you can double it up. Bicep curl and shoulder press. Kneeling is harder because I'm taking my legs out of the equation, really isolating the arms. We go in three, two. Let's go. I'm going to alternate curl punch and down curl punch again. You got lighter weights. I want you doubling this up. Both arms are moving at the same time. If you are striving to increase your weights in your upper body, if you're like me, that is more challenging than it is for legs. All right. Going to an alternating exercise where you hit one arm at a time is a great way to push those weights. All right. Especially in full body day. Especially on full body day. Especially now. Yeah. You're in the final 10, and that's when you know the weights should feel heavy. The last 10 seconds should feel hard. You're here for 3, 2, and 1. If the last 10 seconds are not challenging you, that's your cue. It's time to increase your weight. We're going to finish with one minute of core. You're going into circuit three. Okay. I'm on the ground and I'm doing reverse crunches. Rachel's doing a dead bug. You're going to do this for one minute. So it's going to be 30 seconds per exercise. 30 seconds of reverse crunches or dead bug right into 30 seconds or seated twist. Reverse crunch. Full extension and crunch. Full extension and crunch. Right into a seated twist. 30 seconds per move. 1 minute of core, and your water break is on the other side. Reverse crunch or dead bug in three, two. Let's go. Full extension. Pull it together. Full extension. Pull it together. 30 seconds per move. You're doing 30 seconds of reverse crunch or dead bug. Right into 30 seconds of seated twist. You can do this with, with, or without a dumbbell. You decide. Big reach and pull together. How far can you get your foot away from your hand? That's the goal. 10 more seconds in crunches. 10 more seconds. Here you're up for seated twist in 4, 3, 2. Sit up. Seated twist. Here we go. Twist Twist. You don't have to rip these out. Feet can stay on the ground. He can be lifted for more of a challenge. It is 30 seconds of seated twist. One minute of cor. Finish strong and you'll be through one whole round of all the moves. You got this, team? Yes. Come on, give me ten. Nine, eight. You got this. Seven. Stay with it. Six. Five. Four. Three, two. And rest. Nice work. Grab some water. Awesome job, Rach. Nice work. Way to go. Grab some water. Hey, you're gonna do all those exercises again? Three minutes of lower body, two minutes of arms. This move stay the same. How can you do them better the second time through? Quick water break and back to the top. Triple tension goblet squat or hold two weights at your side. Either way, you're never coming up to standing. That triple tension squat is 40 seconds. And it starts in three, two. Let's go. Let's go. Take it down half, down three fours. Three minutes of legs right here. How can you make those. Those legs burn. We always say full body day. Good chance to go heavy, right? You're only doing three minutes of legs. Yes. Push yourself. Challenge those limits. That's what you're here for. This is supposed to be a strength building workout, right? How does your muscle build? It adapts to the stress you put on it. How are you going to increase that stress? Is it greater range of motion? Is it not standing all the way up? Is it increasing those weights? Find it for five. Four, three, two, one. Stand all the way up. There you go. One deadlift. Two split lunges this time. Left leg steps back to lunge. One deadlift. Two split lunges. Left leg steps back. Down, up, down. Feet together. Here we go. Grab your weights. You're on in three. Two. Let's go. Hips, go back. Step back. Left, down, up, down. Stand tall. Deadlift now. Majority of the work is being put into that right front leg. Right? Right gluten quad should be talking to you right here. Down, up, down. Nice work, team. Hips, back. Stand tall. Halfway. 20 down, 20 to go. Come on. Three leg moves. How do you make them count? Right here. 10 seconds. Do those weights feel challenging to you? Yes. Let's go. 5, 4, 3, 2. Rest and recover. One weight. Lateral squat or lateral lunge? Sorry. Lateral lunge. Just to your left. Down and up. All right. Hitting just left, hitting just left. If you have lighter weights, you're framing that left foot. Okay? Lateral squat to the left. 3, 2. Let's hit it again. Targeting those smaller outer glute muscles here. Nice work. I like to think about bringing my ribcage to my thigh. On this move, slightly hinge over, really lengthen through the glute and then drive out of that. You're lengthening through the glute and then you're using the glute, your big, powerful lower body muscle to power you up off that bent knee. Power up. Nice work. Lengthen and then power. 10 seconds here. Moving on to upper body again. Nice work, team. You're here for 5, 4, 3, 2. Rest and recover. Nice work. That's your three minutes of legs. We're onto upper body, two minutes of arms. 1. Push up, double back row. 1. Push up, double back row. Rachel has your standing option if you're with me. Push up start in three, two. Let's go. Lead with that chest. Double rows on the right. You got it. Lead with that chest. Double rows on the left. Nice work. Nice work, team. Rachels, get your standing option. Alternating double rows. Think about lengthening at the bottom of that row and then really contracting. Pulling that shoulder blade down and back as you pull your elbow towards your hip pocket. If you're working on push ups from your toes, great exercise to get there. You have half the amount of push ups compared to the amount of rows. Come on, finish, guys. You're here for 5, 4, 3, 2, and rest. Nice work. I'm staying here on the ground. Kneeling curl press, Rachel, standing. We're gonna alternate. Double them up. If you got lighter weights last 10 seconds, we should all be squinting. Yes, that's the goal. Grab them. Curl Press in 3, 2. Let's go. Curl punch. Lower with control. Curl punch. I missed it on the last circuit, but I have to give Micah a shout out. Commented on this video and said, I love this 3, 2, 1 format. It was so fun to go through all the moves and then repeat them. I was able to go from £20 to £30 on that lower body circuit we just did. Yes, we love those incremental weight increases. How are you challenging yourself today, guys? Come on. 10 seconds. Is it hard? Yes. Push through it for 5, 4, 3, 2. And recover. Nice work onto core. We all hit the mat. Dead bug or reverse crunches. You have one minute. One minute 30 seconds of reverse crunches right into 30 seconds of seated twist. You are there in three, two. Let's go. Reverse crunch. Reach and pull. Reach and pull. Nice work. Big inhale, exhale, pull together. Inhale on the lengthen. Exhale on the contract. Nice work. How far can you get that weight away from those toes? You can always add a dumbbell to dead bug if you'd like. Keep pushing right here. Come on, come on. Rounding out, circuit two, switching to seated twist in four, three, two. You are up. Seated. Twist, twist, twist. It's not a speed game. Get that dumbbell all the way outside that hip. Twist, twist. You want to make it harder. Lift those feet off the mat. Slow and controlled is harder than ripping these out. You got it. Rotate through the core. You did an anti rotation exercise that was dead bug or reverse crunch. Now this is your rotation core exercise for 5, 4, 3, 2. Rest and recover. Yes, Rachel. We are two circuits down, water up, flying, flying. And repeat all those moves one more time. But before we do quick water break. And while we do water break, I want to chat fuel. Ok. You guys know I'm all about getting quality protein in after a lift, especially a heavy stretch strength day like this. And Jones Dairy Farm Canadian Bacon has been my go to lately. It is so easy to add to a breakfast sandwich. I can literally take it out of the package and it's ready to go. No nitrates, no preservatives, and all clean ingredients. The best part is that three slices of Jones Dairy Farm Canadian bacon gets me 10 grams of quality protein. As a busy mom of three kids, I am all about quick and easy ways to hit my protein goals. And Jones Dairy Farm Canadian Bacon is helping me get there. My kids also love it, which is a major mom win in this house. And I also love that Jones Dairy Farm is a family owned company based right here in the Midwest in Wisconsin. So if you're looking for quick and easy ways to hit your protein goals, check out Jones Dairy Farm. And we are back to the workout. So final sip of water. Back to your weights. We've got the third set, Rach. Third set, baby. Let's go. Finish it out. Third set is the best set. Okay, so you're repeating all those exercises again. Last time. Three minutes of legs, two minutes of arms, one minute of core. Final time through. Here we go. Grab your weights. We start on that triple tension goblet squat. Triple tension goblet squat. Last time you do legs right here. It's three minutes, 40 seconds. Starts in three, two. Let's go, let's go. Down half, down, three fours up. Down, half, down, three, four. Up. Yes, team. Down half, down three, four. You are crushing this full body workout. Final round, Final round. How do you make it the best round? Yes. You see that light at the end of the tunnel? I do. I do. Down me of like a bar workout where Lindsay's like, don't come up. Don't come up. I'm like, my legs want to come up so bad. Embrace that fire. Sit in it. Sometimes you got to sit in the hard things. This is a physical reminder that sometimes you just got to sit in the hard. Sit for three, two down, all the way up and you're out. Now we do one deadlift, two split lunges. You're going to go two on the right, then two on the left. Okay? So walk you through it. One deadlift, step back right for two. One deadlift, step back left for two. All right, we're going to alternate it. Grab your weights. Three, two, let's go. Here we go. Dead lift. Stand tall. Step back. Right down, up, down. This time you're gonna step back, left. Give me the deadlift. Stand. Step back. Left, down, up, down. Nice work. Leg should start to be talking to you. Yes, team, sit in it. Come on. Deadlift dance. Step back. Left knee drops the mat. Drive through that front foot. Hips back. Now drive through that quad glute. 10 seconds. 10 seconds. Yes, you can. Down hook. Nice. Final five, four, three. Let's do one leg. One lunge here, one lunge on the left. Even it out and you're out. Nice work, guys. All right, this time instead of a lateral lunge, here, do lateral squat. Feet stay planted. Toes face me or slightly out. Hit right, hit left. Grab your weight, you're there in three, two. Let's go. Hit right, hit left. Nice work. Still driving off that bent knee. The only difference is your feet are staying planted. Hit. Still hitting those outer glutes. Might feel that low back start to fire up a little bit. Really think about putting the work into the glute as you sit. Sit into your glute. Sit into your glute and then drive out of it. 20 seconds. Finish legs back to arms, and it's your final set of push ups. Team, back to arms and your final set of push ups. 10 seconds here. Hang in it. Nice. Final five, four, three, two. One more and you're out. Nice work. Two weights. Okay, one push up double rows. Here's Rachel standing double rows. Last time you're gonna do push ups. Last time you're gonna do push ups. Push up, double row. Say yes, I can. It's 40 seconds. You're there in three, two. Let's go, let's go. Lead with that chest. Two rows on the right. Nice work, team. Lead with that trust. Two rows on the left. Nice work. Nice work. Down, up, double up that row. Yes, yes. Come on. So stinking strong. So capable. That's what you are today. Getting better one rep at a time. That's why we're here. It is 1% better every day. 1%. That's all I need from you for 10 more seconds. Don't quit on me. Keep pushing through those push ups for 5, 4, 3, 2, and rest. Nice job, guys. Curl press, kneeling or standing? Kneeling or standing. Curl press, alternating your arms or doubling them up. Come on. Finish arms and then you're on decor. Grab those weights. We hit it in three, two. Let's go. Curl punch. Yes, you can. Yes, you can. Come on. Full extension at the top. Big push overhead. Lock it out. Lower with control. Don't let those weights fall to your side. Lower with control. Push it up. Intentional strength and power. Lower with control. Yes, team. Looking so good. Looking so good. Building so much strength right here. Come on. 10 seconds. 10 seconds. Challenge yourself to keep pushing. Don't quit. It's 5, 4, 3, 2. Got to double them up for the last one. There it is. One minute of core on your backside. You've got dead bug or you've got a reverse crunch. 30 seconds. Dead bugger crunch. 30 seconds seated twist. Finish strong. Right, here we go. In three, two. Let's go. Let's go. Reach and pull. Big extension. Pull. Inhale, extend, exhale, pull. Come on. Anti rotation. So I'm thinking about. My hips are square. Nothing is moving. My core is not rotating as my arms and legs move away. Right? My core is stabilizing me. This is core stability right here. Yes. Come on. Switching to that twist in five, four, three, two. Up for twist. Now I'm rotating through that core. Rotate. Rotate with intention. Rotate. Rotate. You know those back injuries you're trying to avoid? This is where you build that core strength. Right here. Rotate. Transfer that weight from hip to hip. You got it. Strong core for 10. Nine, eight. You got this. Seven. Stay with it. Six, five, four, three, two and one. Weights are down. Nice work, Rach. Long body stretch. Lay it down. Nice work, team. Big inhale through your nose. Big open mouth. Exhale. Nice work. Pull your right knee towards your chest. We're going to stretch it out. Hug that knee. Roll that ankle. Absolutely did it, team. Serious strength. Legs, arms and abs. Pull that knee out towards your armpit. Open the hips. Now take it all the way across your body, keeping both shoulder blades connected to the mat as you rotate through the spine. You should feel this in this outer glute, all those lateral squats and lunges. Nice work. Bring it back to center. Send the leg long and just walk up the leg. Nice little gentle hamstring stretch here. You can lift your neck and shoulders off the mat and then switch it out. Other knee is going to pull to the chest. Take it out towards that armpit, open up the hips and now glide it all the way across that body. As you keep your shoulder blades connected to the mat. Big inhale through the nose here. Big open mouth exhale. Well earned team, well earned. So proud of you for showing up today. Putting in that work. Back to center. Nice long kick option to lift those neck and shoulders up. Gentle hamstring stretch here. You can roll that ankle out at the same time. Nice work. Cross your ankles, roll through your spine up to a seated position. Once you find that seated position, sit up nice and tall. Pull the soles of your feet together. Little butterfly stretch here. Dropping your knees down towards the mat as you sit up nice and tall. Awesome job. I'm so proud of you for showing up today. Thanks for sweating with us. I hope you love this full body sweat. We'd love to see you back on the mat soon. Awesome job knocking out that full body strength workout. I hope you feel strong. If so, hit subscribe to my YouTube channel. And if you love tri set heavy lifting like today's workout, you're going to love my Overload 30 program. I'm queuing up day one for you right here and I'm going to Drop the free 2 week playlist right here so you can try this program. Have a great day.