8 strength exercises + 1 powerful HIIT finisher. This 30-minute full-body dumbbell workout targets every major muscle group to build serious strength and stamina.
**This video is brought to you in partnership with Jones Dairy Farm! Jones Dairy Farm is a seventh-generation family-owned company that makes all-natural sausage and other naturally smoked and dry aged meats using real, natural ingredients and simple recipes.
👉Find Jones Dairy Farm products near you:
► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 15-25 lb dumbbells.
►TIME STAMPS:
00:00 Workout Introduction
✔️2 Strength Circuits (lower body and upper body) and 1 HIIT Finisher
✔️4 Exercises Per Circuit
✔️ Timed Intervals (40 seconds of work, followed by 15 seconds of rest for the strength exercises. 30 seconds of work, followed by 15 seconds of rest for the HIIT finisher)
✔️ Triset Strength Circuits (x 3 sets) and No Repeats for the HIIT Finisher (x 1 set)
01:18 Warm Up
06:00 Circuit 1
1) Uneven Squat + Press
2) Reverse Lunge + Knee Drive
3) Deadlift + Calf Raise
4) Lateral Lunge
14:05 Circuit 2
1) Bicep Curls
2) Overhead Triceps
3) Uneven Push Up + Shoulder Tap
4) Kneeling Row
23:35 Circuit 3 (10 Rep Burnout)
1) Squat Thrusters
2) Alternating Lunges
3) Deadlift + Calf Raise
4) Lateral Squats
5) Bicep Curls
6) Overhead Triceps
7) Push Up + Alt Shoulder Tap
8) Back Rows
28:25 HIIT Finisher
1) Alternating Snatches
2) Squat Jacks
3) Lateral Shuffle
4) 4 Mountain Climbers + 1 Dumbbell Drag
5) Seated Twist
33:00 Cool Down + Stretch
⌚️ FITNESS TRACKER SETTING ⌚️
We set our watches to “strength training” for this workout!
👉Free Weekly Workout Plans In Your Inbox Every Sunday:
💜 Become a member of Team NML (for exclusive workouts, community + accountability):
❤️ Learn more about the benefits of strength and cardio workouts in this post:
_________________________________________________________
👉STAY CONNECTED:
⭐️ FREE WEEKLY WORKOUT PLANS IN YOUR INBOX:
⭐️ FOLLOW on Instagram:
⭐️ MORE WORKOUTS + FREE WORKOUT PLANS:
___________________________
#fullbodyworkout #fullbodystrength #circuitworkout
source
I was sticking with 2-3 of your videos for awhile but now I started to take chances on any of them. They're all fantastic!
Really loved this one. Been following NML since 2021!! This morning woke at 4:50 to the baby. Had the decision to go back to sleep or get up and work out. Glad I chose to crush it! Started the day off right!
Mission accomplished: entertained.
This was an amazing workout!! So sweaty!! Loved it!!
i was so tired today I should have picked a different one. As lindsey was talking about heavier weights and doing pushups on toes I switched to lower weights and did every rep on knee, and I skipped the hiit finisher. But I appreciate the motivation and now I have plenty of room to grow when I revisit this work out later.
Felt good after this workout. Knew i worked hard, but didn't realize how hard until we did puppy dog and my arms were shaking!
Was definitely headed for an early exit after the 10 rep burnout round, then you said “snatches for 30 seconds” and I couldn’t resist. What is it about the snatches?!? Ultimate power move that makes me feel so strong!
Is the modified version shown is safe for womans with diastasis recti/umbilical hernia
What is this top? It looks gorgeous and functional!
Wow, that workout was intense. I love all of your workouts.❤💪🏽
Love this format!❤❤
Love this Back to School format! As a teacher myself I couldn't do 5 workouts past 2 weeks so this 3 days a week fits me perfectly. Great workout but the finisher was deadly 😅
❤
Also thank you for the reminder of how blessed we are and being greatful. so true. Its easy to hang on to the struggles we face but the blessingd are so many. Thanks again.
Loved this one. thanks guys!
I really enjoying this format! Thank you for another amazing workout 💪
I loved this one! It kicked my booty tho! I am so so sweaty! Thank you!
love this format !!! with the HIIT and the mat at the end, it was on point ❤❤❤
Wow! That was amazing. I loved the format. Thank you for your time energy and expertise!
I’m def still a newbie here, but I LOVE seeing the visual progress bar and timer!
LOVE this week’s back to school program! 💪🏽 planning on alternating days with strength and a little bit of jogging/running/walking 💙
this was a great full body workout 🙌💪 feeling strong and happy
Doing this week’s 3 week split workout program…saw the red (NML=spicy), length of time and exercises. Thought there’s no way this will be good. Wrong!! So dynamic and fun! Felt SO strong at the end and truly I gain so much mental strength in it all. Thank you as always!
love it! Thanks!
This format is so fun! I loved the variations on the push ups and the shuffle taps with a weight. I love how you all keep it interesting while focusing on basics