FULL BODY dumbbell workout at home [muscle + strength training plan]

This is the best gym workout, busy people can do at home!
Crush your fitness goals with this intense 30-minute full body strength workout! Perfect for building muscle and increasing strength, this low-impact routine uses only dumbbells, making it ideal for home or gym. Target every major muscle group in just half an hour with my carefully designed muscle + strength training plan!
🏋️‍♀️ Full Body Workout
💪 Build Muscle & Strength
⏱️ 30 Minutes
🔩 Dumbbells Only
🏠 Home or Gym Friendly
Challenge yourself with the right dumbbell weight - the last two reps of each set should be tough but doable with proper form. When those final reps start feeling easy, it's time to level up your weights!
#strengthworkout #dumbbell #fullbodyworkout
✅ W O R K O U T
Warm up videos • WARM UP
Intervals are 40 seconds work and 20 seconds rest
Move from one exercise to the next, each combo repeats for a total of 3
1️⃣ COMBO SET ONE
Around the world, to press 10lb/4.5kg (my weight per dumbbell for reference only)
B stance (single leg) squat 25lb/11kg
Standing Tate press 10lb/4.5kg
Pronated grip row 10lb/4.5kg
2️⃣ COMBO SET TWO
Hammer curl 15lb/6.5kg
Glute bridge 40lb/18kg
Alternating decline chest press 25lb/11kg
Deadbug (bodyweight)
3 MIN COOL DOWN
📌 AROUND THE WORLD, TO PRESS - this is tough so be sure to lower your dumbbell weight for this shoulder exercise! Palms face out at the bottom, rainbow the arms up, lower and press up, rainbow the arms down.
📌 B STANCE (SINGLE LEG) SQUAT - the front leg is doing all the work, the back foot is resting on the toe just for balance. Place the non-working leg wherever feels comfortable to you.
📌 STANDING TATE PRESS - this works the triceps. Start with arms overhead, lower the dumbbells in front of your face then use the triceps to extend the arms up. Strong core to stabilize the body.
📌 GLUTE BRIDGE - knees stacked over the ankles or you’ll turn this into a hamstring exercise. If you don’t feel this in the glutes, widen your foot stance and angle the toes out slightly.
I have a full time career outside fitness, children still at home and a lot of ‘livin to do so my workouts need to be SHORT but EFFECTIVE. I’m a certified personal trainer and an AB-solute NERD 🤓 when it comes to exercise science which is why results are this great, in only half the time!
Weight workouts using combo sets are insanely time efficient which improve consistency, helping you reach your goals faster than using traditional/boring straight sets. The exercises in each combo involve different muscle groups so shoulders, back and chest are resting while working legs, for example.
Complete three, 30 minute full body workouts each week, leaving a recovery day between sessions. Notice I didn’t say “rest day”. Active recovery includes any form of movement, including walking. Movement increases blood flow, delivering oxygen to sore muscles helping them recover faster and feel better, sooner!
👍🏻 S O C I A L S
KZbin: / @liftwithcee
Instagram: / cheryl.c.coulombe
Facebook: I’m not on FB, those are fake accounts. I’ll never ask you for $ or message you to join a group.
🛑 D I S C L A I M E R
This is my own personal workout and may not be right for you. If you’re new to exercise or planning on embarking on a new fitness program, you should consult your physician first. All information is intended for your general knowledge and is not intended for use if you are a minor, are pregnant, or have a health condition. Please know that by engaging in any exercise or workout program, you do so at your own risk.
© 2024 Cheryl Coulombe
All Rights Reserved

[@LiftwithCee]

PLEASE READ.... When you scroll to preview a workout, you're viewing 2-ish minutes of a 30 minute video. That signals to KZbin that you don't like my content and so the algorithm stops sharing the workout with others. This is why I go to great lengths to ensure a full exercise list including my weights, is provided in the description under each video. I understand you need this information to pick a workout and plan your workout session. If you don't know the names of the lifts included in my workouts, my workouts are not meant for you. You should have experience lifting weights before starting. I understand this sounds selfish to some but my goal is to grow my channel to the point where I can retire from my full time career (outside of fitness) and bring MORE content to the people at LIFT WITH CEE. Beginner workouts, all standing workouts, body part splits, what I eat in a day, nutrition information, etc. Everyone has the right to their own opinion but I will not accept negative energy on MY channel. I'm happy to block anyone who complains about me or my FREE workouts, so you'll no longer be bothered by my content. We'll only lose the people not meant to be here. ❤💪🏻

[@lookn4lions2]

Yep that was me! I watch your form before I get started. Also this is kind of new to me so I am not sure what the exercise is that goes to the name. I also decide on what size weight I need for each exercise so I can set my space up. Sorry, I hope it is not messing up something in your views and such. I do only your workouts. I used to skip around between you and a couple other youtubers, but I enjoy your video setup and the fact that the music is not annoying and loud. I like the timers so I don't have to constantly watch the screen. I am seeing a real difference with using your videos and advice! I really appreciate your videos and I just want you to know that you are making a difference in people's lives out here! You're the BEST!!!! 💪

[@lizherbst7393]

Me too.

[@lillyroth61]

I do very much the same. I fast track the whole video before getting started. Then I get ready and start all over again. This time following Cheryl step by step.

[@hanab837]

​@@lillyroth61 This is exactly what I do.

[@stephanie-g8g]

I do the same.

[@RaeFraser-jz3ng]

Me too

[@dioneryan3941]

I always preview the workouts beforehand so i know the routine. I dont always actually do the workout until im ready to start a new 3 day regiment

[@lillyroth61]

@@dioneryan3941 Looks like there’s a bunch of us doing that 🤣

[@anitalopresto]

Same

[@alisonanderson371]

I'm guilty of the preview. I view the moves to see if I'll need modification due to some mobility issues. I use previews to get what weights I need ready and if it'll be all standing or some floor work. Sorry for messing up the algorithm, but thank you for the awesome workouts. Your's are the only weights I do now❤😊

[@Victoria2K]

You got me!! I preview so I can get pumped up LOL and know what I am getting into. If you are doing lunges I need my shoes. If not I can do the rest bear foot. And I carry my weights into the living room and I need to know what to bring. XOXO

[@dolliecasas5432]

I do the workouts at the GYM, so I watch it ahead of time and I have been doing your workouts for a couple of years now and Love them.

[@sandraauld803]

That’s me too.

[@sassysandie2865]

I scroll work outs before I do them.

[@annetteheth4538]

Great workout once again!! Please, keep 'em coming!!!! I'll admit to being a previewer for any workout I do so I know what to expect. I expect a tough workout from you and you always come through!

[@hanab837]

I always scroll through the video before doing the workout, because I need to see how the exercise is performed with the weights. 🤷‍♀️ Then I can rewind the video and do the exercises with proper form. It is different to see it WITH the weights, vs without.

[@purityandplants]

Thank you for adding some music without lyrics! 🤩 I often work out with the volume muted because I don’t want to hear lyrics 😅

[@darlingpotato]

I am like a lot of the people responding here Cee, I check out your new vids when they come out to see if I want to stick with the one I'm doing or move to the new one!

[@LiftwithCee]

Here’s the problem with that… KZbin shows my video to you, a subscriber. You watch only 2 minutes of a 30 minute video. That signals to KZbin that you don’t like my content, so KZbin stops recommending LIFT WITH CEE to others. 😢 There’s a full workout outline including my weights in the description under this video! There’s also exercise cues in the description which you’re missing because this is a no-talking workout 😄

[@darlingpotato]

@@LiftwithCee I had no idea! I am so sorry for contributing to that and in the future if I see a new vid I want to check out, I will watch it in full. I want more people to find you, your workouts are so helpful and have helped me on my road to getting stronger. Thanks for responding and letting us know how things work!

[@dioneryan3941]

Dear Cee. From now on i will watch the whole video instead of scrolling thru to see the content. Love your videos and do them all except for those that include side lunges. Cant so them after hip surgery

[@angelaleisring1070]

@@LiftwithCee wow - this is important information. I definitely think your content is one of the best in fitness and geared to so many levels. I promise not to scroll or cut your videos short!

[@LKR-J]

Oh wow I preview your video ahead of my workout for the next day sorry I was one of them .. me will watch all the way through next time as well!😘

[@kathleenmcdonald4888]

Cheryl, first thank you for your channel. I recently found and absolutely love it. I am a 60 year old board certified physician and fitness enthusiast. I do, however, always first scroll through any fitness video before I decide whether or not to perform it. First, I ascertain if it's what I want to perform that day. Second, I determine whether or not I can potentially perform the routine in my infrared sauna which I use 3-4 days a week instead of going to hot yoga. Fourth, I am determining if I can modify the routine to use on my trampoline and with my TRX. Finally, I scroll each video as to whether or not I can modify it for my total gym. I do this with all the fitness videos I watch. Also, even if I decide not to use a particular video that day I am still giving the individual a like to help support their content. Regardless, thank you for your great channel.

[@maureenwilloughby5058]

This 71 yo grandma loved this workout. The pace was just right and very thorough. I used 10 lb wts (wish I could go higher but have to be careful because of fragile wrists).

[@roseennavance-mx3mx]

I really appreciate the time you take out of your busy life to add content to each workout. Your time is valuable to me! Thank you💪

[@Thefitsideproject]

I also preview them to prepare for the workout. Your videos have changed my body. Thank you!

[@normam9322]

Thanks for sharing your workouts, I'm also a busy mom and have been able to stick to your videos and see results. You're very kind and generous by sharing them for free.

[@goingbacktoourroots]

I've been following your workouts for women over 40 for almost 5 months straight every single week 3 times a week and I will tell you I am SO GRATEFUL for you!

[@JeanneHealy-ng4gx]

I love your honesty!!! And I would more videos of upper and lower body work outs!! I’ve been doing your workouts for about 4 weeks now and love them, I feel great!! I do 2 upper, 2 lower and an ab video in the middle of my week. I especially enjoy the ones with the 3 tri-sets. Thanks for sharing your videos with us!! I always watch them fully!! Thanks again!

[@mdanderson0223]

Cee, I have been doing your videos consistently 3days a week for the last month and I can really see and feel a difference. I absolutely love them! So so grateful, your a real gem and i am so glad i stumbled on your videos. Thank you!!!

[@Nat-e8t]

Hi Cheryl, firstly I wanna say how I love & much appreciate your free videos & they’re changing my body thank you so much 🙏🏼 I do scroll through the videos to see what’s coming ahead & I like to watch the moves a few times so I can get them correct. I’m also a bit behind so only on week 4 & like to take a look at your vids when you release them. I don’t feel that’s a problem. Thank you again, you are much appreciated ❤️

[@RaeFraser-jz3ng]

Oh yes I have done that ! So sorry. Didn’t know it wasn’t a good idea. I just wanted to have an idea what exercises I would be doing 🤷🏻‍♀️

[@lizherbst7393]

It is a good idea. No judgement how you use these videos. I’ve previewed them too, as I’m somewhat new to this and trying to learn in different ways. I am also doing the workouts twice a week and once with a personal trainer so I can focus on form and use heavier weights with her.

[@UniqueJoy69]

Hello cheryl ❤️everytime i see a new work out i open to like the vidéo (and more views) and look quickly to know what exercices are in as some i can t do and havé to modify them😊 ; THANK UUU FOR EVERYTHING Love from Paris , Joyce

[@rosacoco5801]

Des années que je fais du sport à la maison mais je n’ai jamais été aussi musclée que depuis les 5 mois où je vous suis régulièrement. Merci beaucoup

[@joannas7927]

I do your workouts from my tv but scroll on my phone so I can save/keep track of them. I truly appreciate the time you take to create and record the workouts as they have become a part of my life and am loving them! ❤

[@dawnacton3811]

Great workout! The music was on point too! Thank you Cheryl

[@Lumi_Eleven]

I loved the moves in this workout! I appreciate you sharing these workouts & inspiring us to keep challenging ourselves. 🧡

[@user-pd6nl7pt2e]

Just completed this one. I loved it. Thank you!

[@oliviaputri3137]

Good workout for body dumbells at home😊

[@CristinaTreace]

I love this one. It’s good and challenging. The music is very enjoyable. It really pushed me. Well I should be too surprised. Two workouts so far this week. I had to make up for not coming last week and barely the week before. 😮. Thank you for keeping us accountable. I love love you’re fun look and I go one for myself. I hope it’s not getting too cold in Ontario ! I miss it a little. I lived in Toronto for many years. If you ever come to Mississippi please let me know. Ocean springs is very beautiful. ❤

[@eebiggz]

Hi Cee! Are you speaking directly to me? 😂 Because I do this. I like to see the exercises, then I put the ones I want to use together in your same format, and workout on my own with no videos. Rest assured that I am putting in the work. I am currently 90+ workouts for this year! I love the results I’ve gotten so far, and you’ve been the teacher, and the inspiration and motivation I needed! Thanks!❤

[@Blah-blah-blah696]

IM watching this at work, with the plan I'm going to do this workout when I get home..

[@HarajukuGirl281]

That was a great workout! Thanks for sharing Cheryl!

[@SusanHaas-n8x]

Love the workouts. I’ve been consistent for about 1.5 years now! This is the only program I’ve really enjoyed enough to stick with and not try to find something else. I like that it is difficult but doable. I got tired of other people I watched trying to pump me up and talking all the time. II don’tneed that, just the workout! 😉Love the music and timers so I don’t have to be glued to my screen. Thanks for sharing!

[@rebeccaleatherman4955]

I look for 40+ more work outs please do more in 30 min sessions ❤

[@karentaylor9763]

It is so helpful to have the preview of the exercises on the screen, (even though you always had it down below in the description which was also helpful) thank you for this new detail. You think of everything!

[@angelaleisring1070]

True- sounds like a lot of us scroll. I totally appreciate your workouts, very easy to follow. I scroll to plan my weeks ahead. But good to know that you tubers can see if people actually watch the video.

[@georgemoore4712]

I appreciate you, thanks for sharing.

[@Babygirl71r]

Despite full-time career and full-time school, I have decided to perform this plan to improve muscle mass one workout at a time. Thanks again

[@illetharris655]

Awesome work. Love it. Thank you

[@andreabill-wolff1907]

That was a brilliant one 🎉 loved it so much! Thx Cee ❤

[@kaypierce8593]

Absolutely fabulously good.

[@katiemarshall8851]

Thank you for the information about what KZbin thinks (they are wrong). I feel like sometimes the video starts without me even hitting play, but that might be my technologically challenged fault. I will try to be better about only reading the description of your videos without playing tidbits of them as I don't want people to miss out on your great videos! You are wonderful.

[@QuietRiot-ci5du]

Cheryl, I'm one of your biggest fans. Could you do a quick tutorial on how to do the B stance (single leg) Squat? Is it the same as the Kickstand Squat?

[@user-gd5qe2cx6x]

Back at it after crashing my bike on Mother's Day. Thank you for providing this service..❤❤❤

[@angiehannon7922]

Thanks for another awesome workout!

[@leighthomas8576]

I love your workouts! I do scroll through some of them bc I’m looking for a certain body part emphasis for the day so I look to see which one to chose. I am a triathlete and sometimes I want to avoid over doing weights if I have a hard training block for that day. I love your videos and they keep going at 53 years old!

[@Wholesoulwahine]

They are being done , but mostly after they are put in my workout catalog and then returned to on the day I do fullbody. 😇

[@katharinewooten4436]

Love these workouts.

[@brigitbarnes861]

Good to know about the screwy algorithm! I had no idea!! Thanks, i wont scroll again! Your workouts are very good!

[@Jacquief74]

Also Cee, sometimes the next video automatically plays after I complete one & before I can peel myself off the floor to turn it off. KZbin analytics should account for that?

[@monicalowy9689]

I can’t believe how fast and furiously these new videos are coming! I am 2 behind because I will always do the same video 3x per week before moving on. You are truly a part of my life and I am so grateful for these workouts!

[@liljairis]

okay you convinced me. doing the workout. thanks for the free workouts.

[@carolynbenson-johnson6475]

Thank you, that was a nice routine (love the new hair)👍🏽

[@sandraatkinson5065]

I add them to my list so this is number 8 and each day i do one working down the list so it will be number 7 tomorrow i do watch them through first i am guilty of that i have only been doing your work outs for about a month and yours are giving me the best results i am going up with weights and feeling like i am finally achieving my goals they are brilliant your are right if you don’t move you won’t move lol thank you for each and every one xxx

[@lucylucian730]

I watch the first combo, then save them to my workout list. I am doing this one tomorrow!

[@suz1506]

loved this one!! I go back and forth between your workouts and yoga/yoga with weights. I'd like to stick with three of yours a week, though, and need to purchase heavier weights. I love every darn one of them! You rock and thank you for this. Your hair looks adorable.

[@roxanat7503]

I’ve never watched the previews but now I definitely want to 😂

[@michy2630]

I love your new hair

[@helenh9404]

Awesome session - thank you. I really liked combo 1 😊

[@1yonca1]

That made me giggle. Today i would usually do 2nd day of fullbody strength with you but feel exhausted from my work. Instead i baked a yummy applecake. I hope im better tomorrow. But- I always preview the workout i do on sundays. Love your workouts!❤

[@eadiepowell7193]

Hey Cheryl, so glad “I am back.” I had to slow down because I developed tendinitis in my right elbow, but it is a lot better now with the help of stretching and NSAIDS, which I know are NOT good for me. I am having to take it easy and for the upper body and decrease my weight but after a couple of weeks I plan on being back to normal. Love, love, love the new workout routine, warm up on your own and then we start, also love the music with no talking, it makes for a more relaxing and concentrated workout. Please don’t give up on us, I am sure everyone is much appreciative of the time you put into your planning. I know because I was an aerobic instructor and there is a lot of practicing and planning you have to do, especially if you care for your participants like I did, keep it up👍

[@mcwtrue]

Thank you!

[@LauraGunning]

Great workout!! Thanks Cee!!

[@maryc7422]

Encore un nouveau entraînement de folie 🎉je suis encore sur le dernier entraînement. Il me reste encore un entraînement à faire avant de travailler fois celui-ci. Merci infiniment pour vos vidéos vous êtes un super bel exemple pour toutes les femmes . Une fan française. 😊

[@elodieb.5005]

je suis fan et française aussi 😊

[@candacewalsh8726]

I love the around the world press - I’ve never combined those 2 moves and I’m an OLD gym rat!:)

[@avaaston]

No scrolling here.... I just push play! Awesome as usual! Thank you! 😀💥

[@dogsbyfire]

Thanks for another great video!

[@IRLSocialSkills]

amazing workout, thank you so much!

[@tmg826]

9/18/2024 Another great workout! I am loving this new set. I do a different workout each time so the variety is amazing. Funny how I could eat the same meal 5 days in a row but resist doing the same workout 3x in a week. All I know is your workouts are creating results and I couldn't be happier!! And the music on this one was just right, lol! And I think we all need a little tough love in our lives now and then. Immense gratitude for the gift of Cee!

[@rachelhegarty1033]

Amazing first time here loved it

[@elenaaccinelli5538]

Tried this one this a.m., appreciated the new moves (in your videos - I had done them before so not new to me). Your videos are all fabulous...except that, with this kind of focused lifting, i feel that my torso is expanding and I need to upgrade my sports bras (and tops in general) LOL!!!!! Many thanks and regards from Spain

[@sandraatkinson5065]

Well done this workout for the first time some lovely new exercises in had to adjust weights so as time goes on i hope to see an improvement loved it really enjoyed the sweat lol thanks 😊

[@HelenUnangst]

This is a great workout. I missed my usual Tuesday workout with you, and my body let me know it! I will complete my regular number this week, just on different days. I cannot thank you enough for the time and dedication you devote to making a difference for so many. You are the reason I am not taking pain meds for my arthritis-exercise is the BEST medicine!

[@LindaFunderburg]

Great workout! Thanks

[@elodieb.5005]

I loved this one! Thank you so much Cheryl. I love how easy to follow your workouts are. I appreciate when you show were it is suppose to feel the work. You did it a few times during this session and it is always helpful to double check that we do the movements correctly. Maybe you could do it also when you show the exercises. Thanks again Cheryl. Have a nice day.

[@aposentada60]

Thank you Cheryl . Excellent!

[@gloriaschuette5643]

Loved this workout!

[@jennifergonzalez7893]

Keep ‘em coming!🔥🥵

[@jodyfrisbie5371]

Another great workout!! I miss the “built in” warmup but I can do your 5” warmup video prior so it’s not THAT big of a deal 😊 I just know from doing your other videos, I need to warmup first otherwise my form gets wonky 🤪

[@deborahhealey9275]

Great workout. I am 70 and have been doing your workouts since last December. I have lost 15 pounds and am much stronger. I do checkout the video before doing it because if there are reverse lunges in it I have to modify with something else like side lunges. The reverse lunges hurt my knees for so reason. everything else I am able to do. On days between weight workout I do 30 to 45 min of yoga. Love your videos!

[@LiftwithCee]

There's an exercise list in the description to each video!

[@jennday5990]

Also, i believe your workouts are the best 30 minute workouts- i feel my whole body got worked- very efficient!

[@azfish08]

💙 Thank you! I appreciate how you mix it up with each one but they are always enjoyable. Have a great week.

[@barbaramallow3870]

Similar for me. I DO do your workouts, but in addition to the name, I find it helpful to take notes on the proper form, particularly for exercises that are new to me. So I do a lot of scrolling and stopping and skipping around on the first watch.

[@heatherwiskes4765]

Cee You do you woman, I love your videos and your energy

[@janaS79]

Another wonderful combo 🙌🏼. Do you recommend take some supplements while exercising? Or does anyone taking something? 🙏🏻🌟

[@CanadianCarnivore2021]

@janaS79 I take creatine monohydrate unflavoured. I mix one serving in a glass of room temperature water and drink this at the beginning of my workout. I order mine from amazon and like the Jacked Factory. I'm in Ontario Canada. Wishing you ongoing success in your fitness journey. Annette

[@DebbieK1107]

Another great one, Cheryl!! Thank you for all you do for us!! Keep the great videos coming. I love the format you are using too. You're one of the Best on KZbin!!

[@SusanMJB45]

I'm 79 years young and in good health, but I have not done strength training in probably 15 years. I wish that you would make some 30 min full body dumbbell workouts designed especially for those of us over 65. Please consider doing that. I can do most of the moves and I know to pick the appropriate dumbbell weight for the particular exercise. My 2 limitations..... strictly because of age.... 1) I need to be careful with twisting and 2) I need to do the exercises at a slower pace. I know that if I am watching your videos on my computer in my office that I can change the speed. But when watching on Roku in my living room, it does not let me change the speed. So if you could do a couple of videos for us older folks at a slower speed, I would be very grateful. Thanks in advance for considering it. I love your videos....... P.S. By slower speed, I mean the speed that your videos play on KZbin at 0.75 playback speed. That is a perfect speed for me.

[@robinrobertskidcertoons3168]

I love all your workouts!!! Quick question, do you recommend switching up the 30 minute workouts daily or doing the same 30 minute workouts for the week generally switching to a different video the following week?

[@jennday5990]

Thanks for posting this workout!!!! I will be doing this today!!!! I appreciate ya❤

[@MarkG_603]

Cheryl, These are perfect. I'm ramping back up after a shoulder injury sustained with e trainer, though I prefer to stay with you and your awesome routines. Question, Are you lifting daily? I have to believe "yes" as your video playlists dovetail nicely with each day, but I wanted to check with you. 6:30AM, this one is in the bank! Thank you!🤟

[@LiftwithCee]

I follow the same workout program I recommend to you - three full body workouts a week. I also walk briskly for 30 minutes everyday. I lifted weight yesterday and my muscles are too tired and sore to lift again today. No, I don't lift everyday!

[@klb9082]

Another good one! Thank you, Cheryl! 🏋️‍♀️

[@despinosa66]

Way harder than it looked!! Loved it!! 💪🏻

[@juliecolon6081]

Great workout had me sweating 😅keep them coming this 64 year old has to keep in shape and keep my weight off I have lost 26 pds since Jan 🎉🎉🎉🎉

[@shannonl7320]

Love your videos! Thank you for being so inspiring!

[@patriciajoyce1036]

This was wonderful!❤thank you Cee!

[@katalyst_art78]

Did the workout!

[@Rosemndaka-xq5hg]

I scroll on phone and do my workout on tv

[@jlove3046]

I like this one. That B stance squat got my legs looking good. Thanks!

[@CanaRoss]

Oooo!! I really liked this workout. I don’t have large dumbbells, so 5L water jugs did the job😂

[@rayglenn6697]

Thanks again for the wonderful workout. Worked up a great sweat

[@Gabriella-le5fl]

Thank you so much Love the new energy❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤