45 Minute Full Body Dumbbell Workout [Strength Training]

Tap in with us for a 45 minute full body dumbbell strength training workout if you're looking build strength/muscle, endurance, and burn a lot of calories! 🔥 All you need for this workout is a soft surface and a moderate pair of dumbbells (for reference we used a pair 20lb and 10lb dumbbells). This workout is broken down into 3 total sets with each set containing different variations of the same movement patterns. There are no big modifications for this workout BUT the first set was designed for beginners, so you can always use the prior set(s) for modifications. We recommend doing this workout at least 2-3 x per week for noticeable results especially if you're looking to build strength and lose body fat. Give this workout a go and be sure to drop a comment to let us know how you did!
Check out our other follow along dumbbell workouts:
30 Minute Full Body Dumbbell AMRAP: • 30 Minute Full Body Du...
30 Minute Full Body Dumbbell Workout • 30 Minute Full Body Du...
20 Minute Full Body Dumbbell Workout: • 20 Minute Full Body Du...
20 Minute Light Dumbbell Workout: • 20 Minute Full Body Du... ​
15 Minute Full Body Dumbbell Workout: • 15 Minute Full Body Du... ​
10 Minute Light Dumbbell Workout: • 10 Minute Lightweight ...
The Home Equipment We Use:
www.amazon.com/shop/juicetoya...
Follow Us On Instagram For More Fitness Content:
Juice: @JuicetonTx
Toya: @ToyaCherrelle
Personal Training Business Page: @OneBodyLA
#JuiceandToya #dumbbellworkout

[@JuiceandToya]

Be sure to drop a comment and let us know how your workout went 🔥

[@cashmerehazel21]

Just a suggestion, could you add an indicator on screen to tell us which set we are in and which number of upper, lower body, core we are at? Example: Set 1, Upper body 3 Set 1, Lower body 1 Set 2, Lower body 2 Set 2, Core 3 etc. This will help motivate us and see how far we are because the dotted square bar at the top is not too clear on our progress.

[@manilapradhan7537]

Hi how are you

[@georgekahumba5115]

You guys are 🔥💪💪💯 keep it burning

[@breannedunn8004]

Def one of my top workouts

[@gabbj89]

Week 4/Day 1 is completed! I felt soooo darn good after this workout....idk why but it felt like in the 2nd set those same 10pound dumbbells I used felt heavier lol

[@Vic-fw3ky]

No one cares but I have to document the fact that it’s taken me exactly a month but I was finally able to get through the entire video 😅

[@zwiwi111]

I do care lol as I wonder when I will be able to get through it too 😊

[@cheriehuet8211]

I care! I think that’s awesome!!

[@Kaylee_94]

Been eating healthy and doing this workout + walking for a week, down 10 lbs 🤯 I was doing HIIT for months and couldn’t lose a lb

[@denasalmoon]

That's amazing!! How many days a week you did it? and how long it took you to lose 10lb?

[@ladybread.8608]

yeah!! thats great and how long did it take u to lose that lb?

[@fauziahshinta2144]

yes, I feel the same. doing this workout+walking better for losing some weights

[@angelusvastator1297]

Prolly cos it's a compound workout and that builds muscle which boosts fat loss

[@briannaadamson4712]

That’s the walking

[@2010turrican]

Doing this workout for 2 weeks now. I lost 4kg this week and my body is shaping up nice! This workout is balanced, there are no weird or impossible to do movements. In this workout I especially liked the renegade rows not requiring you to put your whole weight on your dumbbells. My plastic dumbbells are safe at last :)

[@2010turrican]

@Robotwarrior35 sure, why not

[@elitasheen6964]

That's so cool! Did you incorporate cardio into your workout routine as well or was it just this 45min workout that you followed?

[@janisarch1630]

I'm 71 years old and loved the workout. I only use 3 and 5 lb weights and have arthritic knees so adjust accordingly. Love all of your workouts.

[@lindiemagill9891]

Saw it was 45 min. workout and said to myself "aww hell no!!" But, I made myself do it and it felt AMAZING!!! You two are my #1 for workouts! I got my sister doing your w.o.t's too:-) Keep up the AWESOME work!

[@JuiceandToya]

Way to push through and get it done!!🔥 🔥 And thank you so much for sharing!! We appreciate that!!🔥

[@jaz8810]

Same! I'm here no games played

[@lulamamsomi6335]

That’s exactly what I said😭😂😂😂 but here I am about to attempt this

[@tguns1]

Have you done the 60 min workout? ;)

[@dang558]

I finished this workout this morning. The layout was spot on! And being 50 years old I really appreciated the warm up and cool down 👍

[@JuiceandToya]

Thank you, Dan! Glad you enjoyed it🔥

[@reyno6826]

I just started my weight loss journey at 40 after having a baby and a miscarriage all within the last 2 years I finally feel motivated. I've been working out 3-5 days a week for 2 weeks with these videos and I am already feeling the results. I have so much more energy!

[@NRQ-zv5bp]

@@reyno6826 I am sorry about the miscarriage dear. I recommend you adding in at least three to four days a week of cardio for 20 to 30 minutes. Especially because you have such a young child the Grow with Jo free WALKING workouts on KZbin are great because you don't make a lot of noise you don't use a lot of space and I seriously burn just as many calories as I do in a spin class

[@robynweisbrook7348]

i love this workout. I wish you had more 40-45 minute workouts to choose from.

[@palesambele1397]

Yes please @ juice and toya

[@barcohen6994]

agreed

[@googlebot4317]

Love all your videos, I have lost 26lbs and dropped 3 pant sizes since following your workouts.

[@ar-ry7bo]

How long have you been doing them?

[@BlessedVivi]

How often do you work out per week with them, and what videos do you recommend?

[@jadela7896]

PLEASE do more 20 minute full body dumbbell no repeat workouts!!! I have been doing them non stop and need more!

[@JuiceandToya]

more to come 🔥 we are glad you enjoy them!

[@karinamorado7795]

@@JuiceandToya yes pleeeeease!!!

[@rhondathompson6453]

Yes!! They are my favorite for mornings before work and I've pretty much done them all!

[@parabhdeepsinghgrewal3rose224]

Yes 20 min dumbbells workout ,, I love them

[@fonzhotproperty2463]

@@JuiceandToya thats great news👍🏽

[@syreetap27]

I've been doing your workouts for the past 13 weeks and I've seen so much progress in my strength, body and overall well being. I appreciate you guys tremendously!

[@JuiceandToya]

That's amazing!! Thank you so much fo the support!

[@ivana4737]

Amazing! It's so hard to find workouts like this on KZbin that incorporate a lot of compound movements and go at a reasonable tempo without me wanting to kill myself😅. Please do more of these 45 Min Dumbbell Workouts, I absolutely adored this!

[@raccoonmacaroon7824]

Been doing this 3x a week for about a month and definitely seeing physical changes!

[@lindabrown1650]

Hello guys I've been doing your workouts for about a month or so. At the beginning I couldn't do a full Squat because my keen was killing me. But today for the first time I did at least 10 holding 10lbs weights doing this workout. I'm 57 years old and over weight. I'm eating healthier exercise 5 days a week and filling good. So thank you for giving me hope 🙏❤💕

[@JuiceandToya]

Woo!! Go Linda, thats amazing!! Keep it up, we're rooting for you! 🔥 Thank you for sharing, and keep us posted on your journey! You got this! 🔥😊

[@adityagarg1008]

1:25 Warm Up 4:45 Excercise 45:16 Stretching 48:40 Outro

[@sunpreetsingh6580]

W bro

[@kajj10]

I have been doing several of your workouts and all I can say is it keeps me motivated. The no repetition exercises make it better too. I have built strength little by little and have already moved to a heavier dumbbell. I may not see some some results now but I know I will soon.

[@thea32510]

So proud of myself. That 45 min label was intimidating but I said I can do this and I DID! Thank you as always for a great and sweaty workout. ❤

[@simonkhayat4937]

The variation of dumbbells is extremely useful for a small person like me kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.

[@lnav978]

You guys are killing it. Best workout format on KZbin period! Thank you

[@88888888tiago]

Great lesson. Thank you

[@zinniazinnia2145]

Wow! Thank you guys! This workout is perfect! Love it ,love the music, love Juice & Toya!

[@shajmamba]

My fav trainers on KZbin. Every time I finish your workouts I feel proud that I completed it with you both and just feel stronger in myself. Thank you. Love from 🇬🇧

[@Tonya_Renee]

Hi J&T, I'm new here. I've been watching and wanting to try your workouts but didn't think I could handle it. I'm 57 with a knee that hurts from time to time. Well, I just completed your 45 minute workout using 5 and 8lbs weights. I'm so shocked and proud of myself. Thank you so much for your videos. My goal is to lose weight and build muscle. I'm going to stick with your videos. Again, thank you!!!

[@joselynechaves2106]

Thank you guys! Your workouts are amazing. 💪🏼🌟

[@msbug09]

This was great! Loved the music, the pace, and the heads up clips that kept me prepped for the next move. Thank you so much!

[@CourtneyTCook]

I’m sitting on the floor, leaning against a chair, and completely spent. Amazing workout. I should totally leave it for the weekend next time when I don’t have to do anything for a few hours 🤣

[@JuiceandToya]

hahah! hey, at least you got it in! this is a tough one!🔥

[@DeniseGatewood]

I’m becoming addicted to these workouts! 🥵🙏🏽

[@CarolLee-bu7ft]

That was awesome, thank you!

[@whatwomenlovebylubnarizwan4664]

Finished it completely feeling great thanks guys

[@tracyquick5768]

This was an awesome workout. Please share more 45 mins full body dumbbell workouts.

[@jarronacierto]

I’ve been watching & working out with you guys for 4-5 months and I see so much improvement on my body. From legs to upper body and arms it has so much more definition and muscle strength.

[@kaushalkishore3383]

Fantastic. Thank you so much !!

[@marjan4254]

Thank you so much Juice and Toya, I've learned a lot from you guys 🙏🏻💞💞

[@bellebeauty67]

This was soooooo good and felt so good I didn’t want the session to end! Love the sequenced movements, especially LOVE the choice of music. No bubble gum pop, fitness techno, thank you!!!! Kinda had a Buddha Lounge vibe. Congratulations 🎉🎊🍾 on your wedding engagement! Looking forward to perhaps a 60 minute session in the near future!~ Whoohoooo!!!!

[@paulapaularaejohnson]

I just keep repeating myself....but you have the most complete and well thought out workouts that I've found! Love your channel and your energy and thank you so much for all you do!! Sincerely!!

[@JuiceandToya]

Aww thank you so much, Paula! We really do appreciate all of the support! 😊

[@elainehopkins7904]

I agree with Paula. Love you guys and your amazingly affective workouts ❤️❤️❤️

[@shariwohl3453]

This was my second workout video with you both, love it!! Hit everything I wanted!

[@lisacalhoun8080]

Love love love this routine and your format! Thank you!!

[@yashiras2397]

Omg I hated you both during the whole workout so….it was great 😂😂😂

[@JuiceandToya]

haha thats what we like to hear 😬

[@cedriclebocq1060]

I've been following you for a few sessions now, and you are definitely on top of the game. The effort and pace are well balanced, even for a 50 year old boy :) Greetings from France and thank you for all you do.

[@JuiceandToya]

Thank you so much for the feedback! 🔥 Keep up the hard work!

[@reyno6826]

I just found this channel 2 weeks ago and you guys are killing it! Loving all of your options and the whole vibe of your videos!!! Thank you so much!

[@brookedeonarine4512]

Okay, favorite new workout! I'm so glad I found your page a few weeks ago, I adore you two! Your workouts are so thorough and FUN and the time flies! I feel amazing afterwards! Thanks so much!!

[@damageddoughnut]

Such a simple but effective workout. I’m so sweaty at the end and then I feel soreness the next day, I love it 🎉

[@alicerighi]

Omg!!! Thank you so much 😭I loved this one, it is exactly what I look for: the movements are different, but in the same order and kind of similar, so I don't get bored but also I get a little "surprise" each set. The workout is long enough and sooo well thought and structured. Keep up this amazing work! love your channel and working out with you two!! :) ❤️

[@JuiceandToya]

Thank you so much for the feedback, Alice! We really appreciate the love! Keep up the hard work🔥

[@Nurse8324]

Just found you guys on KZbin this morning and I had a blast! Exactly what I was looking for. Thank you guys! What a team you two are! Love how your session is later out, breaks in between to grab your gear or get into place for the next exercise with beeps so I don't have to watch the screen all the time. Awesome, I'm now a subscriber and will be following religiously. Looking forward to het into shape. Love you guys!!!💪🏻

[@helenevans8466]

I've done lots of your workouts... this is by far my favourite! Thank you

[@tkcarr31]

Can’t stay for the premiere bc it’s my bedtime so I’ll catch this in the AM. Keep up the great work guys - my new fave workout channel!

[@JuiceandToya]

We hope you enjoy the workout today!!🔥

[@kathleenpasetty2788]

45 minutes with you two, what a start to my day! Thank you! Loved the progression, great freaking workout!

[@JuiceandToya]

Thank you Kathleen! We are so glad you enjoyed it 🔥

[@ritabarreiros1]

This was so good! Definitely going into my favorites playlist

[@annickmarie3728]

Your workouts are so amazing! Thank you so much

[@judyhuang6248]

Please do more 40 min workouts! These are amazing!

[@aidajulaton4765]

Thanks Juice and Toya. I’ve been using your strength training specially this one plus learned to eat more nutritious food with good amount and I’ve lost weight. This video is excellent not too hard to follow for someone like me who just started and I’m 48 years old I can still keep up with your movements. I’m raising 5 children including my husband😂. Plus 25 children at work in daycare. I sit a lot due to paper works because I manage our church daycare and after work I need to be active. So thank you to both of you.

[@Doorknobsarefunable]

You guys are just so excellent!! So well done! Thank you!!

[@wornworn2878]

Dear Juice & Toya, congrats to your wedding. And in my opinion this is the best full body dumbbell workout on KZbin. Great variations and no repeat excercises. Thanks

[@pixiegirlish]

That was amazing. I haven't workol d out that good in a while. I burned 383 calories. I wanted to quit after the first round but I completed it!! Thank you guys for the great quality workouts for free!! I hope this supports you. And congratulations on your wedding ❤️😀

[@vinothfrnd]

You guys are amazing!! You have help me get back in shape after 6 weeks of following your videos. Thanks 🤘

[@JustAGrl007]

This was such a good workout! I’ll be doing it again. Got enough cardio and strength training in 1. EDIT: I also REALLY liked the stretch part at the end.

[@samchaucer4875]

I just did this as an evening workout & it really completed my day. I love that format. The variety of a No Repeat Workout, but with the structure that keeps you through the sets & from set to set. Best of both worlds. Thank you two SO MUCH for being there for me & so many other people!!

[@kenyaleg8596]

Thank you for this hands down one of the best routines out here!!!!!

[@jacquejuanico1231]

Just finished this workout and it's amazing 👏 🥰 Thank you Juice and Toya!

[@bristew11]

Well thought out, well balanced and, well, relentless! Great workout, I'm bookmarking this one.

[@JuiceandToya]

Thank you, Brian! So glad to hear you enjoyed it! 🔥

[@edgarjones7969]

You guys have elevated my conditioning and fitness with your videos! I would love to see you guys put together an hour long workout for those that are looking to elevate their performance or looking for a serious challenge.

[@JuiceandToya]

Thank you! And we will have more longer workouts coming soon 🔥 🔥

[@edgarjones7969]

You guys are awesome, we truly appreciate the hard work that goes into creating this content!

[@dineshb5166]

​@@JuiceandToya I am looking forward to that too

[@tatendadimingo8892]

Wow this was just what I needed this Thursday morning ! Thank you so much it’s shown me my growth in strength I kept up !

[@YuYi-eu7cq]

More dumbbell trainings please. Always love your mix and match of exercises! More power to your channel!

[@LK-oc9lo]

Thank you, just finished this one and absolutely loved it 🥰

[@JuiceandToya]

So glad to hear that!🔥

[@juninejacobs6096]

Absolutely loved it, I still struggle with lunges and knee bending but glad to say that squats don't kill me as much anymore. Any recommendations for alternatives to lunges? Please ❤ Great challenge

[@maryarmstrong1892]

Did this one yesterday & loved it. You guys are great, keep up the good work!

[@abattenf]

Great workout! Love the progress bar throughout the video. Keep making great content!

[@gracegichanga9949]

Thank you so much guys,since I found this channel my workouts have become more easy,I'm mummy of four and no time to the gym.. Much love from Trentino Italy.

[@JuiceandToya]

Thats great!! Keep it up Grace🔥

[@mzzra4621]

This was great. I needed that 1 min rest between each round. Lol! I’d love to see more 45 min workouts.

[@JuiceandToya]

More to come🔥🔥

[@christiegilmore156]

Same! More 45 minute workouts please!

[@susannozet5239]

I’m really enjoying your workouts!!!!! Keep ‘em coming.. thanks much, Susie

[@babyrepublicclothingaproud3914]

Another great workout for a beginner such as myself! Thank you guys! Keep brining the heat :-)

[@lynny95]

Thank you all for this workout I have seen amazing results and have been getting compliments here recently after about 6 weeks! No strict diet just consistent with this workout! 🎉

[@samanthathomas869]

How often are you doing this workout? :)

[@lynny95]

@@samanthathomas869 3-4 times a week

[@evildoggo8162]

@@lynny95ooo girl im thinking of doing this workout routinue and ur comment honestly is giving me motivation!

[@CODKiller803]

Started my journey in May with you guys almost daily and y’all never disappoint! Always want to stay between 30-60 minutes a day and this is the PERFECT one for it. Focuses all my major muscle groups all while giving me an intense sweat. I’m in the process of building upper body while losing my gut. Down 9 pounds in almost 2 months. Keep it up! Can’t wait to see more!

[@JuiceandToya]

Hi Jacob! Thats amazing, thank you so much for sharing that with us! We're glad to hear you enjoyed the workout, and hope you continue to enjoy our channel! Keep it up, it sounds like you're working hard! 🔥 keep us posted on your journey!

[@sandyvdh6226]

Thank you for motivating me to try a longer weighted workout...! IM a petite woman( 5'1) and its seems hard to find both workouts that work best for shedding weight as well as determinating my calorie needs some say over 1850 calories others say as little as 1500 ish...?!

[@shellysworld9026]

I am absolutely loving you guys workouts!! Thank you so much!

[@betsybennington365]

Thanks for this and all the great workouts on your channel. Love your energy and encouragement.

[@sharonthibault8153]

I made it through! Used 15 or 20lbs almost the whole time, just used my 10s on one. I’m over 40, so keeping my muscles (and hopefully gaining more lean muscle mass) is harder but so important. 💪🏼 Thank you! I love your workouts!

[@miriamrodriguez3288]

I love a video that has a warm up and cool down! I'm sweating 🥵I'm pumped💪 You guys are amazing!

[@JuiceandToya]

🔥🔥🔥

[@janetcheroh8392]

Uhhhukjj

[@jeanniechester5722]

Thank you for another sweat dripping workout! Great way to start the last week of 2021! 💪

[@jillc1369]

Yay! So powerful! Thank you! Love it!

[@socialinterupt7325]

Waiting for 1 hour full body. Really enjoy your stuff appreciated

[@JuiceandToya]

Thanks for the suggestion🔥

[@SageSevenYehudah]

Murdered this workout alternating between 12lb, 15lb, 20lb dumbbells! Loved every minute of it!!! 45 mins was spot on with what I needed. Thanks, looking forward to completing it again tomorrow!

[@JuiceandToya]

Thats great, love it! Glad you enjoyed it🔥

[@akthomas]

Awesome workout! Thank you Juice and Toya 🙏

[@davidarakelian5351]

Love you guys 🔥🔥🔥💪🏻💪🏻💪🏻 Thank you so much 🙏🏻 I really enjoyed this workout 💪🏻🔥👏🏻

[@kyndra3228]

Left for dead but I did it! Now can one of y'all come help me get up off this floor please! I'm in Southern Indiana. Take your time, I'm sure I'll still be down here by the time you get here. 😫

[@kyndra3228]

@YABU WORKOUT Nah, I'm good. Thanks though!

[@SageSevenYehudah]

@Kyndra, you too funny. 😂 I hope you are not still on the floor!!!

[@JuiceandToya]

hahaha!! sounds like you went hard! 🔥😂 keep it up!

[@kellimorgan5845]

I have been doing this workout for approximately 2 weeks every other day with cardio on opposite days , omggg I see difference already, thank youuuuuu from the bottom of heart ❤️

[@maddiepenn1986]

I love yalls videos!!! Feel straonger already, thanks guys!! 💪🏽

[@samrocks24]

Great workout! Thank u! I love how every round there is a variation on each exercise. Keeps things interesting! ♥

[@shotakosugi8410]

You are really the best and I'll spam you with good comments because you guys are really good. Please don't ever change your format. The others do the usual route: Doing few types of exercises in a 30 or 45 minutes video, and doing them on repeat. While you guys do variety of exercises which are good for isolation for each body part, and they are very well structured (for example, 5 types of exercises for arms, then another 5 types for the glutes, etc. until the total number of exercises are 20). Keep it up and don't ever change. Your unique format is what sets you apart from the others.

[@shotakosugi8410]

And always including warm up and cool down. Really the best!

[@JuiceandToya]

Thank you so much for your kind words and feedback, we really appreciate that! We hope you continue to enjoy the channel! 🔥

[@lindiemagill9891]

Agreed!!!

[@sharvinraphael8599]

been doing this routine for a few weeks now and I can definitely see my body shaping up and I have more strength and stamina compared to day 1, thank you Juice and Toya!! can I do this 5 days a week? or should I switch it up?

[@JuiceandToya]

Great job! and you can- just be sure to recover properly!🔥

[@rebeccafry2556]

EXCELLENT workout!!! Added to my favs!!! THANK YOU!!!

[@Focus4growth]

Great workout, thanks both. 🙏🏻🙌🏼

[@rachellefinnie5572]

Love your channel and the format! I look forward to working out now! You guys are awesome, thank you 💪

[@lisaenaire5549]

Enjoyed this workout and the format. Thanks!

[@gerimodell1266]

This was seriously the most fun workout I've ever done! Thank you!!!

[@juliet6718]

Love your workouts ! Thank you

[@timothyowen4503]

You two put out BOTH great quality workouts and videos!

[@in2jnydepp]

I love this workout! I love the format of it, I love that you two tell us what to do and we do it! I also love the music. I've been doing this workout for 2 weeks now every other day and I do feel stronger and like I've accomplished something after the workout. I will try your other workouts too. Thank you both so much! 😃

[@beasepo]

After my major surgery i've been following your video exercises for 3 mos now. My health scare has been a wake up call for me that I need to exercise at least 3x a week. I started the 15min work out for beginners and now i am following the 45 min full body work out. Thank you both i am now leading a healthy life❤i feel great now❤

[@lolipox1034]

This one's one of my favourite workouts ever! Thanks so much!

[@seemasethi649]

Love your workouts ❤. Thank you