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Free Moderate Workout

Half-Time Full-Body

Moderate   30 minutes

Target Areas: Full Body

Equipment: Dumbbells

Half-Time Full-Body
Tags
Home Gym Workouts Full Body Workouts Dumbbell Workouts
Description

This is a half hour packed with core, cardio, and full body resistance exercises sure to get your heart rate up and sweat coming down. At the end of the workout, all muscles will be activated and you will feel accomplished. Before you start this workout, have a pair of dumbbells or two soup cans handy!

Exercises

Set 1: 2 rounds
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross
30 seconds
Start with your hands behind your head and your feet hip-width apart.
Rest
10 seconds
Sumo Obliques
Sumo Obliques
30 seconds
Start with your hands behind your head and your feet hip-width apart.
Rest
10 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Rest
Rest
10 seconds
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
30 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
30 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
30 seconds
Rest
Rest
15 seconds

Set 2: 3 rounds
Lunge to Shoulder Press
Lunge to Shoulder Press
1 minute
Rest
Rest
5 seconds
Basketball Shots
Basketball Shots
20 seconds
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
10 seconds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
1 minute
Rest
Rest
5 seconds
Basketball Shots
Basketball Shots
20 seconds
Stand tall with a pair of dumbbells in your hands.
Rest
10 seconds
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Dumbbell Push Press
1 minute
Rest
Rest
15 seconds

Set 3: 3 rounds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
30 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
30 seconds
Then, hop back to your starting position.
Plank Hop Outs
30 seconds
Rest
Rest
15 seconds

Workout Discussion

26 May
I absolutely love this workout!!
16 Apr
this one made me work for it!
21 Apr
great workout!
17 Apr
Great workout 🔥🔥🔥
25 Nov
Too much for my knees, for now. Heart rate got up, but didn't sweat (Wolff-Parkinson White). Worried about my HR
13 Jan
Great 1/2 hour full body workout.
11 Feb
Great full body workout.

Appears In

full body
Full Body

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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