Move · Videos · Strength · 35 min

30-Minute No-Repeat Full Body Dumbbell Workout

30-Minute No-Repeat Full Body Dumbbell Workout — video by HASfit Play · 34:44

Video by HASfit on YouTube · Open on YouTube

A warm-up, then one set each of moves like sumo deadlifts, plank rows, push-ups with shoulder taps, curls, chest flys, goblet squats, kickstand RDLs and thrusters, with a cool-down. A bench or chair can make the floor moves easier.

  • 35 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells
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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: arm crossovers with butt kicks, overhead reaches, glute bridge marches and lying hamstring raises. 1:35
  2. Sumo deadlifts, 12 reps: wide stance, break at the hips first and sit down, head in line with your spine. 4:24
  3. High plank rows, 12 each side: feet wide, shoulders square and no rotating; hands on a bench is easier. 5:47
  4. Push-ups with a tap to each shoulder, 12 reps, elbows at about 45 degrees; use a bench if needed. 7:53
  5. Lateral lunge and press: lunge to the side, return, then press the dumbbell overhead; 8 each side. 9:38
  6. Tempo hammer curls: one second up, three seconds down, elbows at your sides and no swinging; 12 reps. 11:50
  7. Suitcase march for 60 seconds: a heavy dumbbell in one hand, knees up, no leaning; switch hands halfway. 13:45
  8. Alternating chest flys lying on the floor: lower one arm slowly until it touches, then squeeze back up. 15:30
  9. Glute bridge walkouts for 60 seconds: hips up, walk your heels out and back without dropping your hips. 18:04
  10. Elbows-out tricep extensions lying down with the dumbbell ends touching; then bent-over straight-arm reverse flys. 19:55
  11. Goblet squats, 16 reps, in a standard or staggered stance: sit back with your head and chest up. 22:45
  12. Kickstand RDLs, 10 each side: back toe level with the front heel, weights close, front knee slightly bent. 24:33
  13. Thumbs-up lateral raises with light weights, then 12 thrusters: squat, then press overhead as you stand. 27:05
  14. Cool-down: lying figure-four and knee-hug stretches each side, then toe touches with a chest opener. 30:00

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

Form cues from the coach

  • On sumo deadlifts break at the hips first and sit down, keeping your head in line with your spine
  • Keep your shoulders square and don't rotate during plank rows
  • Bring push-up elbows down at about 45 degrees, not flared or tucked

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadplank rows, push-ups, lateral raises, presses
  • Elbows takes loadpush-ups, curls, triceps extensions, rows
  • Wrists & hands takes loadpush-ups and plank rows on the hands
  • Lower back takes loadsumo deadlifts, kickstand RDLs, bent-over flys
  • Hips takes loadsumo deadlifts, RDLs, goblet squats, lunges
  • Knees takes loadgoblet squats, lateral lunges, thrusters
  • Upper back movesplank rows, reverse flys
  • Ankles & feet movessquats, lunges, marches
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Bench, chair or counter for plank rows and push-ups; choose your own lunge depth

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 HASfit; 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