I am here with not one but TWO total body strength training workouts. The first is 30 minutes in duration and utilizes dumbbells and a stability ball. The second is 45 minutes in duration and utilizes dumbbells and bodyweight exercises. Both can easily be executed in the gym or at home!
I used to share workouts on my blog much more frequently but I have kind of gravitated to posting them on Instagram due to the ease of creating engaging videos with music. I want to get back to posting more workouts on my blog, and stay tuned for more in-depth fitness/yoga offerings coming soon as I am actively working to rebrand/rework/relaunch Fit Revolution. 🙂
WORKOUT ONE: 30-MINUTE TOTAL BODY STRENGTH WORKOUT
This full body workout uses dumbbells and a stability ball for a fun but challenging 30-minute workout. I combined this workout with a 30-minute treadmill run on a day that I was really craving cardio + strength. It’s great on its own but I know a lot of you love to run too so it’s a good one to do on a shorter run day.
You’ve got two big sets of work. Each has two lower body movements, two upper and one stability ball core. You’ll do three consecutive rounds of set one, and then three of set two.
As far as weight selection goes, medium heavy but move it well!
You can find a video with movement demonstrations on my Instagram by clicking here.
WORKOUT TWO: 45-MINUTE TOTAL BODY STRENGTH WORKOUT
This one brings the heat by infusing tough bodyweight movements in with the dumbbell movements for a workout that won’t just have your muscles burning but will take your heart rate through the roof as well.
This workout is written to use a bench, dumbbells, cable machine and hanging knee raise apparatus but you can TOTALLY make it work without the bench, cable machine or hanging knee raises. If you don’t have a bench, just work the push ups and tricep dips from the ground or a secure coffee table. Other modifications are outlined in the graphic below.
Unfortunately, I don’t have a video demo for you of these movements but here’s some additional information/resources.
- ground to overhead demo here
- front to back lunge demo here
- jump squat variations – I did one round criss cross, one round 180 and one round alternating arm reach and tap. You can also do traditional jump squats
- one repetition of the russian twists is a turn right and left
Please let me know if you need more details or modifications for anything above.
QUESTIONS
Just one BIG question…
I would LOVE to know how you’re working out right now. Home, gym, classes? Are you using any apps or platforms?
I use the peloton app or bike 5ish days a week for cycling, strength, cardio, stretching, and barre. And take walks!
I run most days and use the Peloton app for strength and cycling. I love it!
Combination of my local gym and hotel gyms. I travel a lot for work and love incorporating some of your workouts when I travel. Many hotel gyms have limited equipment so having dumbbell only workouts to follow is awesome! Thank you for sharing these!!
At-home strength workouts and outdoors running; I actually stream your platform, FitRevolution, to do my x3 weekly strength sessions. I’m so glad to hear you’re looking to revamp/relaunch it as I love the workouts on there!
I’ve been using Fitness Blender 5-6 days/week. They have such a great variety of videos, from yoga to HIIT to kickboxing, strength, and Pilates. Most are free, but the paid membership is very affordable and gives you access to everything.
I am currently trying to get into a routine. I am living on my own for the first time and am a full time college student. Some days my workouts are just getting outside with my dogs. I am pushing myself to start taking group ex classes again soon! Love your blog
I have a barre3 studio membership that also allows me access to Zoom livestream the in-studio classes from home when that is more convenient. It also gives me access to the on demand video library at http://www.barre3.com that has prerecorded barre, strength training, cardio, and yoga classes. So much variety through one membership and I LOVE it. I’m still doing more at home workouts out of convenience, and I NEVER worked out at home pre-2020.
I do CrossFit and either go to the gym and do a class or, if I need flexibility, do the workout at home. I’m incredibly lucky to have a fully outfitted home gym but still go to class for the social aspect.
And of course walking the dog but he’s getting older and very content with a shorter walk
Peloton bike and strength workouts. However, their strength workouts on the app aren’t always challenging enough (compared to other HIIT workouts at Burn bootcamp etc) so looking for another option!
So, my current challenge is that I cannot lift weights, nor can I put any pressure on my hands (think downward dog), because I had major surgery on my left shoulder this summer. The PT has me doing resistance band work for my arms/shoulders, but I am struggling to figure out how to fit in other strength workouts. I can’t do planks. I can’t lift dumbbells – either for my arms, or as weights for squats, etc. Do you have any recommendations for trainers/programs that target people who have significant limitations in one or more of their joints? I have searched extensively but have come up empty. If YOU have any workouts that I might be able to adapt, I’d love to hear about them. Thanks so much.
Hi. I have a question about your 30 minute total body workout. For each of the sets, do you go from 1 exercise to the next with no rest? Thank you 😊
Jeff
Yes!