35-Minute Full Body STRENGTH Workout with Dumbbells (12 BEST Full Body Exercises At Home)

Hi, I'm Lindsey Baumgren and today I'm leading you through a 30 minute full body strength workout. Today is all about strength training and all you need is some dumbbells to do it. I have £15 and £20. I'll probably stick with my 15s for the majority of the workout. We're gonna hit every muscle group from head to toe. The workout looks like this. You have three circuits. Each circuit has four exercises. Upper body, lower body, a combo of upper and lower. So a full body move and core you're gonna do for 40 seconds of work, followed by 20 seconds of rest and repeat it twice. That's gonna round us out at a 30 minute full body workout. I hope you're ready to build some muscle. So let's go ahead and get started with a good bodyweight warmup. My feet are stacked underneath my hips. I'm gonna take a big inhale, Reach up nice and tall. Exhale, baby back bend. Just pulling those elbows down towards my hips. Opening up the chest, the shoulders. It should feel really good. Big inhale, reach up. Right wrist grabs left. Up and over side body. Stretch to the right. Opening up the side body. Bring it back to center and give me a calf raise. So up to the roll back to the heels. Same thing. Other side up and over to the left. Big stretch back to center. Nice calf raise up to the toes. Roll back to the heels from here. Go ahead, just flap those wings. Nice. Awesome. Just opening up the chest, the shoulders, releasing all that tension you might be carrying with you. We're gonna add a little pivot twist. So just pivot, twist, pivot twist. Engaging that core, tapping that back toe. Nice toes rotate and follow the hips. Nice little core engagement, little spinal rotation. Awesome. Get that blood pump. Got four, three, two and one. Nice. Come back to center. Give me a big inhale, reach up, exhale, forward fold. Can you get those fingertips maybe underneath your toes? Take it to wherever is available to you. From here, you're gonna drop your hips, toes open, right? Finding a nice bottom of a squat. Elbows are gonna push into those inner thighs. Right here. You can just take a couple waddles back and forth. Opening up the hip right here. This is going to help us get more range of motion on our squats today. Now, can you take your right hand to the ground and left arm goes high. Gaze follows fingertips. Maybe roll out that wrist. Little thoracic spine rotation right here. Roll up that wrist for four, three, two, one. Switch it out. Left arm down, right arm up. Gaze follows fingertips. Go ahead, roll out the wrist. Nice. Wrist rolls for four. Three, two, one. Come back to center. Reach your hands overhead. Engage your core and stand up tall. Nice. We're doing it one more time. Little bit quicker. Reach for those toes. Drop the hips. Right hand down, left arm up. Roll at the wrist. Switch it out. Other side. Nice. Come back to center. Reach those arms overhead. Engage the core. Stand up nice and tall. Awesome job. From here we're going to go right into squats. So sit down and up. Weight is in the heel, chest is lifted. This is going to be your base move at any point in time today during this workout, you can come right back to squats. Ok. When in doubt, you squat it out. Awesome job. Nice work. You're here for four. Nice. Three, two. Last one. Last one. Go ahead. Take it a little bit wider. Toes still face me, but we're gonna tap down. Side to side. Hips go down and back. Down and back. Hit those inner thighs. Nice. Push and push. You go 8, 7, 6. You got this. 5, 4, 3, 2 and 1. Take a nice wide leg forward. Fold right here. Nice. Plant your hands on the ground. Step back. Find a high plank. Right here. High plank. I'm going to turn to the side so you can see me. It is shoulders stacked over wrist. Nice. Pull up on your kneecaps. Push back on your heels. Hold here. Give me two push ups, knees or toes. All the way down, all the way up. All the way down, all the way up. Nice. Step right foot outside right hand. Easy twist. Awesome. From here, give me three shoulder sweeps to the back. One, two, three. Set it down. Other side, Left foot outside left wrist. Easy twist. Shoulder sweep to the back for three, two, one. Set it down. Step back. Can you drive your knees towards your chest? Mountain climb. Fast or slow. You choose. You can add some momentum for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Push up and back. Down dog. Nice stretch here. Walk your hands back to meet your feet. Take a nice little forward fold. Bend the knees. Roll up one vertebrae at a time. Two big shoulder rolls at the top. Up, back and down. Up and down. You're ready to get into this full body strength workout. Grab a quick sip of water if you need it. We're gonna knock this out. We're starting on circuit one back. We're gonna do back rows and squats. I'm gonna grab my 15 pounders and get into this workout. I'm gonna show you move one upper body. Okay? It's a three way row, so I'm going to hinge over dumbbells. Come in front of me. Palms are going to face me. I'm going to go wide, narrow, reverse. It looks like this. A wide row, narrow row, a reverse row. So it's a tiny palm flip. I'll walk you through the change. We're going to hit three parts of the back. Alright? You ready to do this thing? I'm going to go slightly to a 45 degree angle so you can see how I am working this exercise. Wide, narrow, reverse. 40 seconds per move. 20 second transition and I'll walk you through move number two. Go ahead. Hinge over. Pull that belly nice and tight. Palms are facing your body. Dumbbells down and out and ready to move. You're rowing in three, two. Let's row. So give me a wide row, a narrow row, a reverse row. Let's talk about the wrist. Palms face me. Wide palms face in. Narrow palms face you. Reverse. Okay. Let's talk about the different heads of the back that we're working right here. The back is the largest muscle group in the upper body, right here. I go upper back. I go mid back. I go mid, low back. Okay, upper back, mid back, mid low back. Each rep I'm thinking about pulling those shoulder blades together. Hold at the top for a moment. Squeeze. Yes you can. Nice work. You're in it for 5, 4, 3, 2, 1. More. Nice work. Awesome job. From here, you're gonna go into a lateral lunge, narrow squat. We're just going to go to the right so it looks like this. Lateral lunge to the right. Bring it in. Narrow squat. One lateral lunge, one narrow squat. You can do two dumbbells at your side or hold one at your chest. Whatever works best for you. You're stepping to your right in three, two. Let's go. Let's go. Lateral lunge to the right. Narrow squat. You'll see I frame that right foot on that lateral lunge. Then I go narrow squat. It's a nice narrow squat. So my hips are nice and tight, right? My feet are stacked right underneath my hips. It's a narrow squat. You can always go a little bit wider if you need to. Nice lateral lunge. Hips go down and back. Narrow squat, hips go down. Awesome job. Chest stays up. Can always hold one dumbbell at your chest if that is easier for you. Nice. Just working that right side right. Now we'll go left side. Second time through. You got it. You got it. Stay in it right here. Five more seconds, come on. Three, two. Give me one more lateral, because you can. There it is. Nice work. Now we're going to put it together. I'm going to go one dumbbell slightly heavier. I'm gonna use my 20 pound. Take that nice stance. Nice and wide. Toes are going to face me slightly out. I'm gonna go right. Row left. Switch left, row right. I'm doing a hand switch in the middle. We'll go to the right in three, two. Let's go. Row on the left. So it's a lateral squat with a single arm row. Nice. Hips go down and back row. Hips go down and back. Pull from the elbow. Elbow high. Elbow to rib cage. Elbow to rib cage. Hold it low. Time under tension. Nice isometric hold for the legs while you work the back. Legs and back. Right here. Two largest muscle groups in your body. Putting them together for a powerful strength move. Right here. You got it. Nice work. Awesome job. 10 seconds. Yes you can. One rep at a time. That's what your focus is right here. Finish. You got five, four, three, two and one. You're out. Nice work. You ready for some core? I'm going to take this 20 pound dumbbell down to the ground with me lying on my back. Take this dumbbell overhead. Okay. I'm going to lower the dumbbell to the ground. Pull it up option. Add a leg lower at the same time. We're working our back and our low abs. I'll walk you through it in three, two. Let's go. I'm doing a single leg lower. You really got it in you. You could do a double leg. I like the single leg. I think it stabilizes the core a little bit more. So I'm working my lats on the overhead pole. That's my back, right? Really hard to work with a dumbbell. Nice. Right here. This move. Think about pulling your armpits down to your hips. Every time you pull that dumbbell up to meet your feet, squeeze armpits. Squeeze through the armpits right there. Keeping that back connected to the mat. Imagine there's a blueberry sitting on your belly button. Squeeze it between your core. Big exhale pulls the legs and the dumbbell together. Nice work. You're on for three, two, and one. Awesome job. That's circuit number one. You ready to repeat it? Grab a quick sip if you need it. We're doing those same four moves over again. Starting on your three way back row. Back to my 15 pounds. Hinge it over, belly tight, rowing wide. In three, two. Let's go, let's go. It's wide, it's narrow, it's reverse. Nice. I go wide, I go narrow, I go Reverse. Palms face me. Palms face in, palms face out. That slight twist of the wrist, that little grip change just works the back in a slightly different way. Nice work. Three way row. Right here. Targeting that big meaty middle part of your back. Think about pulling those shoulder blades together, pulling those elbows right back to the rib cage. You got it. One rep at a time. Stay with me. Nice work. You're in the final. 5, 4, 3, 2 and 1. You're out. Awesome job. From here, lateral lunge to your left. So it's that lateral lunge frame the foot drive. Back up, narrow squat. Stepping to the left. Lateral lunge. That's where we go. Shoulders down and back. Chest is up. Hips go down and back to the left. In three, two. Let's go, let's go. Step lateral lunge. Drive up. Narrow squat. Frame the foot with the weights. Power off that left leg. Stand up. Narrow squat. Okay? Think about really driving power right there. The big explosive movement. Slow control. Lower. Explosive push off. That's what I'm thinking about. Slow control, Lower. Explosive push off. Nice work. Strength and power right here. You got it. Keep breathing. One rep at a time. Lower body. Right here. You got it? Then we're going to put it together. Legs and back. Nice work. Stay with me. Come on. You got it. Five more seconds. Finish it. Three, two. Give me that one more narrow squat. Awesome job. You're out. I'm gonna set my 15s down. Grab my 20. I'm gonna go that lateral squat. Nice wide stance. Toes face me. Slightly turned out. We'll go to our left this time. Left this time. Dumbbell in my right hand. Lateral squat hold. Single arm row in three, two. Let's go. Hips go down and back hold, row, switch. The dumbbell squat. Hold row, lateral squat. Right. So I'm pushing side to side, mimicking that lateral lunge that we just did. Putting it together combo move. You do it now, you get to put it together. I love big compound, functional strength training moves that mimic everyday life. Right here. You bend over, you pick up your kid's toy. That's what I think about when I do this move. You got it. You got it. Come on. Come on. Maybe you're bending over, picking something up off the ground. Yes. You got it. Come on. Pulling your husband out of bed saying, come on, work out with me. Get up, honey. You got it right here. 3, 2, and 1. Nice work. We're gonna go down to our backside again for core. Lying flat on your back. One dumbbell. Holding it the long way. Overhead pull. Working the lats leg lowers. Single, double. Can always omit the leg lowers. Bend at the knees if you need to. Let's go. You're there in three, two. Let's go. So I'm dropping my right leg with both arms that big. Exhale, pulls back together. Inhale, control. Exhale, pull. Legs and arms together. Inhale, control. Exhale, pull. These core moves are slow and controlled, you guys. Slow and controlled. I found with the core, the slower you go, the harder it seems to be, right? Working the back, working those low abs. You got it. Final move up. Circuit number one. Right here. You're rocking it. Ten more seconds. Yes, you can. Ten more seconds. What can you do for me? You got it. Stay with me. 5, 4, 3, 2, and 1. You're out. Nice work. That's circuit one. Let's take a quick break and grab some water before we move into circuit number two. Awesome job. Nice work. All right, moving on. Circuit number two. We're hitting the biceps, the shoulders, and we're going to go into lunges. Okay? Biceps, shoulders, lunges. Move number one. I'm going to start with those £15 again. It is a curl, reverse press. So, supine, curl, palms face out, soft bend in the knees. Stabilize your core. Give me a curl and then hold the palms facing you. Straight up, push. It's a reverse press. You're going to work the front head of the shoulder. If that does not feel good for you, go ahead, give me the curl. Rotate out to a standard shoulder press. Okay? You get to decide what feels best for you. I'm going to try and stick with that reverse press. It's just a little bit different way than what we normally work our shoulders, so it's good to mix it up. Okay, Starting with the bicep curl, reverse press. 40 seconds of work, 20 seconds of rest. Same format. Let's knock out circuit two right here. Come on, you guys. Knock it out. Knock it out. Grab those weights. Shoulders down and back. Soft bend the knees. Think about spreading that mat apart underneath the your feet. Here we go. Bicep curl, reverse press in three, two. Let's go, let's go. Give me the curl. Palms stay facing you. If you can push. Nice. So it is bicep curl, reverse press. We're putting biceps and shoulders together, keeping a soft bend in the knees protecting that core. Think about that big exhale. Helps me push those weights overhead. Nice work. Move through this at your pace. Your option is always to alternate. So you could give me a right arm and then you could give me a left arm. If that Is more comfortable for you. You can always alternate or stick with them both together. Come on, you got this. 10 more seconds. Yes, you can. Biceps and shoulders, this is your upper body move. Let's go. 5, 4, 3, 2. You're gonna give me one more. Nice work, you guys. We're go into lunges. It is just a good old split lunge. So I'm gonna set my right foot forward, left foot back. I'm gonna hold this like I'm on train tracks, right? I'm gonna go down two, up on one, two count lower. One count explosive. You notice with the legs, we go slow on the down, power on the up. In three, two. Let's go. I go down two, up on one. Slow, slow, explode. Slow, slow, explode. Think about just dropping that back, left knee towards the mat. Down, down, drive. Down, down, driving through that front heel low, slow, explode. You got it. Your pace, your tempo. You don't have to stick with me. There's no beat to foul. Follow. It's just 40 seconds of work, you guys. Come on, you got this. You got this. 10 more seconds. What can you do? Let's go. Stay in it. Grab those heavy weights right here. Let's go. 5, 4, 3, 2, 1. More explosive lunge. There you go. Awesome job. We're going to put it together. Front lunge, alternating press. So as my right foot goes forward to lunge, left arm pushes overhead. Step back, switch it out. Alternate front lunge curl press, single arm curl press with a front lunge. Reverse lunges. Feel better for your knees. Go ahead, give me reverse lunges. I'm going to go front in 3, 2. Step on the right, step on the right, push on the left, step on the left, push on the right. Nice. Hello, core. There it is, right there. Front lunge, alternating push. You got it. Leg, shoulders, right here. Come on, put it together. Boom. Combo move. We go arms, we go legs, we go compound movement. I love good compound strength training. Nice work. Come on. Hitting every muscle group today. You got this one rep at a time. 10 more seconds. What can you do? Let's go. Stay with it. Come on. You got those weights in your hand for three, two, one more. Boom. Nice work. Go ahead, set the weights down. Give me a quick shake out. Right down into plank. Take this 15 pounder. I'm gonna face you. Take this 15 pound weight slightly behind my hands. Find a plank position. I'm gonna pull it side to side while holding a plank. You ready? Set up your plank. You're on in three, two. Let's go. So I'm Holding a high plank, shoulders are stacked over wrist, weights distributed between all ten fingers. And then option, add this dumbbell pass right here. Okay? Now you want a modification? You do this from the knees, Take it down to the knees. Take a nice wide base with your feet. It's going to keep those hips square and stable to the ground. Imagine a 2x4 is attached from your head to your tailbone. Keep it a nice straight line. Something that helps me is pulling up on my kneecaps. That instantly engages my quads, pulls my pelvis under me. That's what I want. You're here. Let's go. 3, 2, 1. More pass. Nice work, you guys. Awesome job. There it is. Circuit two. You did it. Let's do it again. Even better. Okay, take a quick bicep curl, reverse press. 20 seconds of rest goes fast, let me tell you. Grab those dumbbells, palms out. You're on in three, two. Let's go. Give me the curl push. You know the drill. If that doesn't feel good for your shoulders, you can curl, rotate. Give me a standard overhead press. You get to decide what feels better for you today. Maybe it's the rotate and push. Maybe it's that reverse press. Maybe you try something new. My goal is with my workouts with you guys. I hope you get to try some new moves. You get to feel your body move in a way you've never felt it move before. And most likely tomorrow, you get to wake up and feel muscles you didn't even know you had because they're sore and they're there. Whoo. You got it. You got it. I feel my shoulders. Yes, I do. Come on. We're in it together, you guys. Five, four, three, two. One. More curl. Ah, there it is. Nice work. All right, lunges, other side. So my left leg is going to go forward. Right leg is stepping back to lunge. Two count on the down, one count on the up. So it's explosive, right? Slow and controlled. Down. Power up. Grab those heavy dumbbells. Let's go. You only got to do these lunges once. Make it count. You're on in three, two. Let's go. I go down two, up on one. Down two, up on one. Now, if you're like, I don't have heavy dumbbells at home. How do I make these workouts harder? It's all about time under tension, you guys. It's about the tempo of the movement, okay? Slow it down. Maybe do a four count on the way down. Explode up on one. Do that with lighter weights or with Your body weight. There's always a way to make it work. Using whatever you have. You do your personal best. You forget the rest. You showed up today. You're putting in the work. Let's go. Work for 10 more seconds right here. Come on, let's go. It's down 2, up on 1. Slow, slow, explode. Slow, slow, explode. You're out. Nice work, you guys. Awesome job. Final move, Plank pass playing oh, no. We got to put it together. Front lunge and shoulder push. I didn't skip that combo move. No way. Not for you guys. We're gonna step forward on the left foot this time. Right hand is gonna push. Step forward with the left lunge in three, two. Let's go, let's go. Come on. Boom. Opposite foot, opposite hand. Boom. Legs and shoulders. Front lunge, single arm press. You got it. Come on. I was gonna skip it because my shoulders are feeling the fire during this workout, I'll tell you that. Fifteen pounds. They are starting to feel real heavy. But I'm not skipping it. Nope. Come on. We're hitting it all today, you guys. Let's go. Let's get after it right here. Physical toughness builds, mental toughness. I firmly believe that what you're doing right here today is going to make everything else you face today a little easier. 10 more seconds. Yes, you can stay in it. Stay in it. You got this. Come on. Last five. Four, three, two. You're out. Now we go to core. Now we get a plank. All right, you get a plank and pass. I'll stay facing you. Setting that dumbbell up slightly behind my hand. I'm gonna make myself reach for it. Take a plank. From your knees or from your toes, challenge yourself. Let's go. 40 seconds. That break, you're working for it. It comes after this. Set it up. You're on in three, two. Let's go. Like to take a nice wide base with my feet, right? Nice. Keep those hips square to the ground. Nice. You got it. You got it. Come on. Passing that dumbbell through. As I pull the dumbbell through, I should feel that opposing oblique. Really turn on. It's got to fire and stabilize me. Gotta keep both hips square to the ground. I believe some of the best core moves are ones where isolation is happening. It forces your core to stabilize your body. Cause that's what your core is meant to do in everyday life. Come on. 10 seconds. Yes, you can. Stay with it. Come on. You're getting stronger right here. Yes, you are. Yes, you are. Come on. Three, two, one. Sit it back. Stretch it out. Grab some water. You guys are so awesome. Two circuits down, one circuit to go. How you feeling? All right, you guys, Circuit three. Let's finish this thing. Circuit three, we are hitting chest, triceps, squats, and deadlifts. Talk about a big way to finish a workout, right? Okay, your first move. I'm going to use those £15 again. I'm going to show you. We're going to come down to our backside. You're going to do a chest fly paired with a skull crusher. So palms are facing in, legs are bent at 90 degrees. I'm going to open, creating an arc with my arms for a chest fly. Pull it in, and then I'm going to bend at the elbows, bringing the weights right down. So I'm working chest and then triceps, chest fly, skull crusher for the triceps. Okay, that's where we go. You guys ready to do this thing? 40 seconds of work, same format, upper body, then lower body. Let's get after it today, you guys. Let's get after it right here. Opening to a chest fly in three, two. Let's go. Let's go. So I'm creating that arc with my arms open, and then I bend just at the elbow. Palms always stay facing in the whole time. Palms are facing in. Think chest and then tricep. Put the mind into the muscle. Think about keeping those weights right in line with your nipples. The tendency is to bring those weights over your shoulders, okay? You want to keep it more in line with the chest. Right here, I'm opening, and then I'm lowering the weights right down to my temples. Pushing up, just bending at that elbow joint. That's it. Chest and triceps. Put it together. You got this. Awesome job, you guys. Nice work. Right here, right here. Stay in it. You're in the final. 5, 4, 3, 2, and 1. You're out. Nice. We're coming up, and we're gonna go to legs. We are doing a staggered deadlift. So I'm gonna go right foot forward. Left foot is gonna go slightly behind me. See how I set that up? I just open, pivot. So I'm going to do one deadlift, one squat with that stagger, One deadlift, one squat. I'm actually going to show you from the side so you can see me. You're on in three, two. Let's go. Deadlift. Hips go back, squat. Hips go down. Deadlift. Hips go back, squat, Hips go down. So we're working different muscle groups. Hamstrings and glutes, hips, and then we're working glutes and quads, hamstrings and glutes, glutes and quads. Okay. Posterior chain, back side of the body. Anterior chain, front side of the body. Put it together. Working the legs, that's pretty much all you need to know is you're working your legs one rep at a time for 10 more seconds. Come on, come on. 80 in that front foot, 20 in that back toe. Let's go. Right here. You got three, two, and one. Nice work. You are out. We're gonna put it together. It's a big move. It's a wide squat. So I go like this. I take the dumbbells down to the ground. I step or jump back. I do one push up for the chest, triceps. I hop my feet out. I do a squat, stand up. You ready? Big, powerful, complex movement. In three, two, give me that full squat. Step or jump back. Give me the push up for the chest, tricep, shoulder. Nice. Right here. Take it down. Step or jump? Push. Push ups. Nice. Stepper Jump wide outside those dumbbells. Stand up. You get to take this at your pace, your tempo, you can always step back. Right here. Put it in. Circuit three. It's a big one. It's a burner. But I know you guys are strong, you are capable. Come on. Right here. Yes, you can. One rep at a time. One rep at a time. Let's get it done. What would it look like if I said 10 more seconds? I think you could do it. Come on. I know you can. Know you can. Stay with me. Right here. 5, 4, 3, 2, 1. Set them down. Whoo. That's way. All right, you guys, last move, last move. Seated dumbbell twist. You've done this before, right? Except you're just going to twist one hand. I'll show you from a 45 degree angle. I like that angle. So you can see me right here. Tap, switch. Tap, switch. Tap. Three, two. Let's go. Boom. So I'm engaging that chest a little bit right there, right? Tap, switch, tap, switch. Think. Boom. Weight comes right back to my hip. You want to make it harder? You raise one leg at a time. Do the other leg next time. Even harder. Raise both legs. Woo. There it is. Hello, core stability. Hello, core strength. Let's go. You got this. Yes, you can. So strong. There it is. Crushing it. Come on. What would it look like? 10 seconds. 10 seconds. Let's go. Finish it right here. You're doing it. Doing it for 5, 4, 3, 2 and 1. Give that dumbbell a little toss. It's like catching it. Right. Gotta stabilize that core. I love it. One more time through. This is it. Circuit three. Let's finish it. Starting on your backside. Right. Chest fly. Skull crusher, chest fly. Skull crusher. Chest and triceps. Finish it. Final set right here. Come on. Palms face in. You're there in three, two. Let's go. Give me that chest fly. Give me the skull crusher. 1 and 1. Create an arc with the arms. Bend at the elbows. Right there. One and one. Chest and triceps. Push muscles for the upper body right here. Putting them together and then you get a really put together with that push up. Yes. Come on, come on. You got it. One rep at a time. Right here. Finishing this full body strength workout. We have hit every muscle group in your body today. Yes, we have. So awesome. Let's go. Finish off right here. Give me five, four, three, two. One more Skull crusher. Because you can. Nice work. You're up. Let's go, dad. Left stagger deadlift. Okay, so left foot forward, right foot 90. Plant it right here. I'm gonna do the stagger deadlift. Hips go back staggered squat. Hips go down. Anterior chain and posterior chain. Let's go. 3, 2. Start on that deadlift hinge. Squeeze lower up. Posterior chain, anterior chain. Okay, so back side of the body. Keep those dumbbells nice and tight. Front side of the body. Nice. Right here. Focusing on the hamstrings. Focusing on the quads and glutes. Nice work, you guys. Put it together. Put it together. Come on. Finishing off. Legs right here. Deadlifts and squats. Two of my personal favorite lower body exercises. If you like this one, you're gonna love my split strong program. Yes, we split. Train specific muscle groups. Let's go. 5, 4, 3, 2, 1. More squat. Nice work. You're out. Okay, you guys, you ready to put it together? The big push up, push up, wide squat. Take those dumbbells between your legs. Give me the full squat. Lower step or jump it back. Push up. Bring it up. Let's go. Let's finish this off. Circuit three. Come on. Finish strong. Let's go. Squat in three, two. Let's squat. Step or jump back. Give me the push up. Jump it wide. Outside the dumbbell. Stand up. Full squat each time. Full squat each time. You can always drop to the knees for those push ups, okay? You can always drop to the knees. Do your best, okay? Best part is you need to come back and you get to do this workout again. What you do today is just going to get better tomorrow, right? Consistency. You build Strength. That's why I love strength training. My favorite fitness modality. You can always find a way to make it harder and to improve cardio. You just add more time, more energy. This is muscle right here. It stays with you. Three, two. Give me one more push up. Come on. You're out. Whoo. Nice work. Ready for the seated twist? Let's finish this thing right here. Come on. This is it. Option A. Feet on the ground, passing that dumbbell side to side. Or like a thinking hip to hip? Hip to hip. Let's go. Three, two, let's go. Strength training. That raises your heart rate. That's what this is right here. You know the drill. You make it harder. Your option. Lift that one leg, opposite leg, than you did the last time. Make it even harder. You can lift both legs. Yes, you can. Yes, you can. Work wherever you're at today. Wherever you're at. Give your personal best. Forget the rest. Let's go. You got it. You guys finish this. Finish strong. So proud of you showing up today for yourself, working hard. 10 seconds. Let's bring it home. 10, 9, 8. You got this. 7. Finish it. Come on. 5, 4. 3, 2, and 1. You are out. Awesome job. Whoo. That's a full body strength workout. I love it. We hit the upper body, the lower body, put it together in complex functional movements that mimic everyday life. And the core built into every move. Talk about a good workout. Let's stretch it out. We'll go ahead. We'll start right here. Legs go long in front of you, okay? You'll take your right leg up. Bend it, crossing over left leg. Give that knee a nice gentle hug. Maybe Paula, pull that heel off the ground. Shoulders go down and back. Big inhale. Thinking about sitting up nice and tall, stretching through this outer glute right here. That's what I'm working. Those lateral lunges, lateral squats. Nice, nice. Set that foot down. Maybe you can give me a spinal rotation. Wrapping that left elbow around that right knee. Nice little spinal twist. Nice. Opening up through the chest, the shoulders. Good. Let's switch it out. Other side. Left leg comes up and over. Pull it in nice and tight. I said it, you guys. Strength training. I love it. So good for us. So good for our mind, for our muscles, bone density, metabolism. I mean, just overall health, posture, balance, injury free. There's so many benefits to strength training. Thanks for showing up today and doing it, Doing something good for your body. Hope you're proud of yourself, putting in the work. It's gonna pay off, I promise. Nice. That final Rotation, bring it back to center. Feet go long in front of you. We're gonna do a nice hamstring stretch, right? We hit those deadlifts. But before you reach those toes, listen to me. Reach up overhead. Big inhale. As you exhale slightly hinge forward. It's a slight hinge. And I'm really thinking about pushing these hips back towards that wall behind me as I flex my toes towards my face. Hold it here. You should feel those hamstrings. They should be turned on. Those calves, they should be stretching for 3, 2. Now you can go ahead, collapse it. There you go. Reach for those toes right there. Nice work, you guys. Awesome job. Big inhale, big exhale. Create some length with your body right here. Awesome job. Nice. From here, let's go ahead and hit the front side of the body. You're gonna roll over to one side. Doesn't matter which one, we're gonna do both. You're gonna do a quad stretch. So you're pulling the heel towards your glute as you're tucking your tailbone towards me. That nice little tuck of the tailbone really opens up the hip flexor. Right? Awesome job. Nice work opening up those quads. Stretches for you to come back to throughout your day. Come back to tomorrow. Let's go ahead. Switch it up and over. Other side. Love a good full body strength workout. I hope you love this one too. If you did, of course, check out more of my workouts. I have full body. I have just upper body, just lower body, cardio, bar, yoga, Whatever you're looking for, you can find it on this page. Right? Awesome workouts here for every body type. Go ahead. Find a nice butterfly position with your feet. Nice. We're going to pull one arm across. Nice. Shoulder stretch. You can look this way. Nice little neck stretch. At the same time, flap those wings. Same thing. Other side. And now I'm going to take my gaze to the opposing left side. Dropping the shoulder. Nice work. From here, I'm going to crisscross my hands over my feet. I'm going to give a nice butterfly stretch, rounding out my back, pulling my shoulder blades apart. We were pinching them earlier with the back rows. Now I'm going to pull apart and then I'm going to reverse it. Think about stretching your chest, creating as much expansion with your chest as possible. Chin comes up. Nice. Open up one final stretch for you. One of my favorite ways to end a workout, especially if I'm about to go sit at a computer all day. Fingertips face my butt. Legs are bent at 90 degrees. It's a reverse tabletop. Push my hips high, let my neck just hang. Open up through the chest. Shoulders create some extension. Opening up through that front side of the body. We spend a lot of time hunched over our computers, our phones, our babies. Whatever it is, it's a great way to open up. Hold it here for three, two, one. Sit it back. Awesome job, you guys. I am so stinking proud of you for knocking out this full body strength workout. Way to go. I hope you come back for more workouts. You can find them on this page. Have an awesome rest of your day and I look forward to sweating with you again soon.