Fitness Women

30-Minute Full Body Dumbbell Strength Workout For Women

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Build muscle and burn calories with this 30-Minute Workout: FULL BODY STRENGTH TRAINING FOR WOMEN! 🔥 💪 One of our most popular workouts on the blog that we’ve updated with some NEW moves!

This workout has been with me through all seasons of life: during my days as a personal trainer, through pregnancy and postpartum, and now as a busy mama! It is efficient and EFFECTIVE – aka the perfect workout for busy women!

Want to try the original?! You can find it here —

🚨SUBSCRIBE TO MY CHANNEL to get NEW workouts every week! —

✨THE WORKOUT: 30-Minute Full Body Strength Workout ✨

► EQUIPMENT: Medium-to-Heavy Set of Dumbbells
I recommend 8-25 lbs depending on your fitness level. We’re using 15-20 lbs in this workout video.

👉My oversized yoga mat is from Gorilla Mats (affiliate link):​​
*Discount Code: NourishMoveLove

✔️ 7 Full Body Strength Exercises
✔️ Timed Intervals (45 seconds work, 15 seconds rest)
✔️ Repeat x3 Sets

1️⃣ Front Squat + Overhead Shoulder Press
2️⃣ Alternating Reverse Lunge + Bicep Curl
3️⃣ Deadlift + Upright Row
4️⃣ Lateral Lunge + Single Arm Back Row
5️⃣ 1 Push Up + 3 Second Side Plank Hold
6️⃣ Glute Bridge + Tricep Extensions
7️⃣ Glute Bridge Hold + Chest Press

00:00 Workout Introduction
000:55 Warm Up
05:12 Set 1
13:30 Set 2
21:20 Set 3
28:40 Cool Down + Stretch

❤️ Learn more about the benefits of strength training for women in this post:

7 Best Strength Training Exercises for Women

🎶 Cue up your favorite music, press ‘play’, and let’s knock it out!
Here’s my workout playlist:​
👖 WEARING (affiliate links):
Lindsey Wearing:
►NEW chargefeel Mid-Top Training Shoes —
►Align Bike Shorts (8″) —
►All Yours Cropped Tee —
► Energy Bra —

Rachel Wearing:
►NEW chargefeel Low-Top Training Shoes —
► Wunder Train Leggings —
► Ebb to Street Cropped Tank —
⭐️ MORE of My MOST POPULAR Full Body Dumbbell Workouts on YouTube:
► 40-Minute Full Body Athlete Workout –
► 30-Minute Full Body Circuit Workout with Dumbbells —​
► 20-Minute Full Body Strength + HIIT –​
► 20-Minute No Repeat Full Body Strength —
► What are the benefits of STRENGTH TRAINING for women:
➕ Strength training increases metabolism.
➕ Strength training builds lean muscle.
➕ Strength training effectively burns body fat to help women lose weight.
➕ Strength training reduces the risk of heart disease.
➕ Strength training enhances mood and reduces stress.

► Is this pregnancy-friendly 🤰 ? YES. I originally filmed this during my first pregnancy, and we went back and added an updated full-length video when I was postpartum! If you’re not comfortable on your back, take moves 6 and 7 from an exercise ball or bench.

►How many days a week should you do strength training?
Aim for three days a week of strength training. Include full-body workouts, like this strength training routine for women, that focus on compound exercises.
A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!):​


Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!



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