{"id":1023,"date":"2025-12-25T08:11:24","date_gmt":"2025-12-25T08:11:24","guid":{"rendered":"http:\/\/zestyfinds.net\/exercise\/?p=1023"},"modified":"2025-12-25T08:11:24","modified_gmt":"2025-12-25T08:11:24","slug":"30-min-full-body-dumbbell-workout-at-home-muscle-building","status":"publish","type":"post","link":"https:\/\/zestyfinds.net\/exercise\/?p=1023","title":{"rendered":"30 Min FULL BODY DUMBBELL WORKOUT at Home | Muscle Building"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/GViX8riaHX4\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>This is a follow along 30 minute full body dumbbell workout that will target every muscle group with compound movement to help you become stronger, build lean muscle, burn energy for hours after completing and basically leave you feeling awesome!! <\/p>\n<p>The exercises are performed for 30 seconds each, 30 seconds rest. The exercises are performed for 3 sets each. <\/p>\n<p>The weight I am using is 15kg x 2 dumbbells for your reference. So yes, as heavy as you have access to and slow paced, controlled and full range of motion. If you have lighter weights than you would prefer, simply perform more reps than me and at a slightly faster pace. <\/p>\n<p>HIGH SQUATS<br \/>\nSUMO DEADLIFT SQUAT<br \/>\nSTATIC LUNGE (switch leg everytime)<br \/>\nROMANIAN DEADLIFT<br \/>\nSHOULDER PRESS (2 or 1 dumbbells)<br \/>\nBENT OVER ROW (switch arm everytime)<br \/>\nCHEST PRESS<br \/>\nPULLOVER<\/p>\n<p>I would just like to point out the following key points to this workout:<\/p>\n<p>\u25cf Be sure to switch leg on lunges every set and switch arm on rows every set!<\/p>\n<p>\u25cf With the single arm rows, try to stretch upper middle back by taking it slow at bottom to let muscles lengthen then draw elbow up. Switch arm every set!<\/p>\n<p>\u25cf I am performing the shoulder press with one dumbbell as well as Sumo deadlift, however if your weights are lighter than you wish, simply perform with both dumbbells!<\/p>\n<p>\u25cf Make sure during Romanian deadlifts to keep shoulder blades together, knees slightly bent, push bum back and keep head in line with torso as it lowers!<\/p>\n<p>I hope you all enjoy this strength training and really allow yourself to feel each contraction! <\/p>\n<p>I would consider this strength workout a super workout to progress in weight over time! I would definitely suggest this type of full body workout with dumbbells once a week if you really are wanting to increase muscle, along with bodyweight sessions and isolation sessions as such shoulders, glutes etc. Overtime, aiming to increase reps then move up in weights!\ud83d\udcaa<\/p>\n<p>And don\u2019t forget.. plank 2 minutes at the end!!\ud83e\udd29<\/p>\n<p>Happy training!! <\/p>\n<p>Cx<\/p>\n<p>My FREE 10 Week EPIC Program<\/p>\n<p>\u25b6 Day 1 of my 10 Week EPIC Program: https:\/\/youtu.be\/c_-v1fYJGO8<br \/>\n\u25b6 Download The EPIC Program Guide and Schedule: https:\/\/carolinegirvan.com<br \/>\n\u25b6 EPIC Program Playlist (Intermediate \/ Advanced): https:\/\/www.youtube.com\/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt<br \/>\n\u25b6 EPIC Beginner Series: https:\/\/www.youtube.com\/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH<br \/>\n\u25b6 My 5 Min Warm Up Routine: https:\/\/youtu.be\/c0VxUFHdYzs<\/p>\n<p>The Equipment I Use from Amazon<\/p>\n<p>\u25b6 Amazon UK: https:\/\/amazon.co.uk\/shop\/carolinegirvan<br \/>\n\u25b6 Amazon US: https:\/\/amazon.com\/shop\/carolinegirvan<\/p>\n<p>Never Miss a Video or Community Update<\/p>\n<p>\u25b6 Subscribe to my YouTube Fitness Channel for FREE: https:\/\/youtube.com\/c\/carolinegirvan\/?sub_confirmation=1<\/p>\n<p>My Social Channels<\/p>\n<p>\u25b6 Instagram: https:\/\/instagram.com\/carolinegirvan<br \/>\n\u25b6 Facebook: https:\/\/facebook.com\/carolinegirvanfitness<br \/>\n\u25b6 Twitter: https:\/\/twitter.com\/carolinegirvan<\/p>\n<p>\u25b6 Business Enquires: info@carolinegirvan.com<\/p>\n<p>Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is a follow along 30 minute full body dumbbell workout that will target every muscle group with compound movement [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":1024,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1023","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/zestyfinds.net\/exercise\/?p=1023\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30 Min FULL BODY DUMBBELL WORKOUT at Home | Muscle Building - 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