30 Minute Dumbbell Only Full Body Strength and Cardio Workout | At Home

All you need is dumbbells and a mat for the 30 Minute Total Body Strength and Cardio At-Home Workout. For resistance reference, I have a pair of 5, 10, 15, and 20 lb DBs. I will always list what weight selection I am using. However, we are different. You may need to go heavier or lighter than me; find a weight selection that feels challenging for you while maintaining really great form throughout. The format will go: 60 seconds DB strength exercise / 15 second DB pulses / 45 seconds cardio OR BW exercise. That's two minutes of total work. After each block, we will have 15 seconds to recover before moving onto a brand new block. Every block is non repeat today. However, if we perform an exercise on one side of the body, we will be matching it on the other side as well!
This workout has both strength and cardio elements. It's more strength focused than cardio. I'd approximate 70% strength; 30% cardio (give or take) The intensity of each cardio exercise will be dependent on your speed/tempo/output. You may need to go faster than me or slower than me; we do not have to go at the same speed/tempo - find an intensity that feels challenging for you to make it your own and to get what you need out of this workout today! There is some jumping in today's workout, to keep it low impact perform the exercise with at least one foot on the ground the entire time. If you are jumping, land soft and protect those joints : ) This one is short and sweet so meet me on your mat and let’s get to work! 🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 2:50 to begin workout
Workout time: Approx 33:45
Workout time with stretch: 36:00
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Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com...
The Workout
60/15/45
DB strength / pulse / cardio or BW
DB Goblet squat
Pulse
Squat jacks
-
DB Lateral raise
Pulse
Inchworms
-
DB reverse lunge
Pulse
Lunge jack
-
DB shoulder press
Pulse
High to low plank
-
DB reverse lunge (other side)
Pulse
Lunge jack
-
Hip hinge reverse fly
Pulse
BW rolling plank
-
DB single leg RDL
Db bstance RDL
RDL to front kick
-
DB hip hinge neutral grip row
Pulse
Jump back plank to row
-
DB single leg RDL (other side)
Db bstance RDL
RDL to front kick
-
DB hammer to supinated curl
Pulse hammer
Db double clean to press
-
DB tricep ext
Pulse
Jump back plank with tricep push-up
-
Single leg bridge
Pulse
Ham walk out
-
Single leg bridge (other side)
pulse
Db frog pump
-
DB lat pullover with crunch
Pulse
Supine Pikes
-
ISO db crunch with leg lift
Flutter kicks
Straight leg raise
Hold
Additional Add-Ons to Compliment this Workout:
Stretch
13 Minute Mid/Upper Back Stretch: • 13 Minute Mid/Upper Ba...
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
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