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30-Minute Full Body Dumbbell Strength with Form Cues

30-Minute Full Body Dumbbell Strength with Form Cues — video by Juice & Toya Play · 36:01

Video by Juice & Toya on YouTube · Open on YouTube

A warm-up, two rounds of lower-body moves (squats, split squats, deadlifts) and upper-body moves (presses, curls, rows, skull crushers, dead bugs), and a cool-down. Spoken form cues and modifications make it a good first dumbbell session.

  • 36 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells, mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up to music: side reaches, knee hugs, side lunges and lunge stretches. 1:27
  2. Suitcase squats: dumbbells at your sides, heels down, sit low and keep your chest tall. 4:33
  3. Split squats, right foot forward then the left: front heel down, chest tall, back knee towards the floor. 5:34
  4. Dumbbell deadlifts: push your hips back with a flat back and shoulders back, not reaching for the floor. 7:24
  5. Single-leg deadlifts, right then left; tap your back toe down for balance if you need to. 8:18
  6. Sumo squats: wide stance, toes out about 45 degrees, knees in line with your toes and chest tall. 10:09
  7. Wide shoulder press: tuck your ribs and squeeze your glutes as you press, to protect your lower back. 11:18
  8. Alternating curls, controlled up and down; then single-arm rows with your elbow on your knee, each side. 12:14
  9. Alternating floor press: lie with your knees over your hips and lower one elbow to the floor at a time. 14:59
  10. Dead bugs: hands over shoulders, knees at 90 degrees, lower one leg while your lower back stays down. 15:57
  11. Skull crushers: lower the weights slowly towards your head with your elbows still; go lighter if unsure. 16:50
  12. Set 2 of the lower body: the same five moves again, heavier if you feel confident. 18:20
  13. Set 2 of the upper body: presses, curls, rows, floor press, dead bugs and skull crushers again. 24:53
  14. Cool-down: snow angels, lying hamstring stretches, kneeling lunge stretches and child's pose. 31:40

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hinge from the hips with a flat back and chin tucked on deadlifts, not by reaching for the floor
  • Keep your front heel down and chest tall in split squats
  • Tuck your ribs and squeeze your glutes when pressing overhead to protect your lower back

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadwide shoulder presses, floor presses, rows, skull crushers
  • Elbows takes loadcurls, skull crushers, presses, rows
  • Lower back takes loaddeadlifts, single-leg deadlifts, bent-over rows
  • Hips takes loadsquats, split squats, deadlifts, single-leg deadlifts
  • Knees takes loadsuitcase and sumo squats, split squats
  • Wrists & hands movesgripping heavy dumbbells, presses, curls
  • Upper back movesbent-over rows, deadlifts, snow angels
  • Ankles & feet movessquats, split squats, single-leg deadlifts
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Bodyweight split squats; toe-tap single-leg deadlifts; heel-tap dead bugs

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Juice & Toya; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety