Mara Magistad
Fitness Trainer
NASM-CPT
WORKOUT:
OVERVIEW:
Get ready for a 30-minute, high-intensity full-body workout using just dumbbells! This session is designed to target every muscle group, from your glutes and legs to your back, shoulders, and core. You’ll flow through a series of exercises, including glute bridges, rows, lunges, and squats, all without any trainer commentary—just the workout, the rhythm, and you. Move at your own pace and focus on your form as you power through each rep. Don’t get distracted—stay present and push through the burn. This is your time to build strength, tone up, and feel amazing.
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Workout Length |
30 Minutes |
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Workout Level |
All Levels |
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Products Used |
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Trainer |
Workout Details:
Main Workout
- Leg Stretch – Activate your hamstrings and quads.
Forward Bend – Stretch out your lower back and hamstrings. - Arm Swing and Forward Bend Arm Swing – Warm up your shoulders and improve flexibility.
- Half Push-Ups with Dumbbells: Build upper body and core strength while warming up the arms.
- Lunges: Engage your quads, glutes, and hamstrings.
- Glute Bridges with Dumbbells: Strengthen your posterior chain and core.
- Squats with Dumbbells: Tone your legs and build explosive power.
- Flat Dumbbell Chest Press: Target your chest and triceps.
- Dumbbell Rows: Sculpt your upper back and shoulders.
- Kneeling Dumbbell Shoulder Press: Build shoulder stability and strength.
- Dumbbell Curls: Isolate and strengthen your biceps.
- Dumbbell Raises (Straight Arm and Bent Over Rows): Work your shoulders and lats.
- Goblet Squats: Enhance your core and leg strength.
- Side Lunges with Dumbbells: Improve balance and hit the inner thighs.
- Front Bend Dumbbell Chest Press: Focus on chest and upper body stabilization.
Conclusion
In just 30 minutes, you’ve completed a high-intensity workout that pushes your body to its limits while building strength and endurance. Remember to focus on your form throughout the workout and adjust weights or repetitions to suit your fitness level. Make this session a regular part of your routine to see and feel incredible results over time!
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