Uploaded June 2026 | Updated September 2026, 2 weeks ago
This 30-minute all-standing dumbbell workout hits your arms, legs, and core — no floor, no repeats, just one powerful session from warm-up to cool-down. Perfect for women 40+ who want real strength training without getting down on the ground.
We'll work through 2 blocks of 10 exercises each — 45 seconds of work with a 20-second rest, one and done. You'll need a variety of dumbbell weights (Michelle uses 5–20 lbs) and a mini band for the finisher.
✅ All standing — joint-friendly for knees and hips
✅ No repeat format — every exercise once, total focus
✅ Arms, legs, AND core — true full body in one workout
✅ Finisher with mini band for extra glute and hip work
✅ Low impact options available throughout
Equipment: Dumbbells (range of weights — light, medium, and heavy), mini resistance band
Shoe tip: Flat shoes like Converse work best for stability during strength training!
Fitness tracker tip: Set your Apple Watch or fitness tracker to traditional strength training.
This workout is a great fit if you're navigating perimenopause or menopause and want to build muscle, support bone density, and boost your metabolism — all without a single floor exercise.
━━━━━━━━━━━━━━━━━━━━━━
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you'll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
You can try the app FREE for 7 days → my.playbookapp.io/michelle-briehler
😉 Not ready for the app yet?
Join my YouTube Membership for new workouts regularly + even more exclusive content.
👉 Become a Member → youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
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📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: michellebriehler.com
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler
━━━━━━━━━━━━━━━━━━━━━━
CHAPTERS:
0:00 Intro + What to Expect
0:25 Warm-Up Begins
1:06 Warm-Up: Twists, Lunges + Hamstring Activation
2:34 Warm-Up: Sumo Sweep + Kicks
3:38 Block 1 Begins — Squat Walk
4:50 Curl Combo: Hammer + Wide
5:49 Staggered Squat Into RDL (Right Leg)
7:03 Lunge + Curtsy (Right Leg)
8:02 Staggered Squat Into RDL (Left Leg)
9:10 Lunge + Curtsy (Left Leg)
10:14 Overhead Tricep Extension
11:17 Sumo Squat + Side Raise
12:23 Sumo Pulse + Heels Up
13:30 Curtsy + Rainbow Arms
14:38 Water Break + Subscribe Reminder
15:00 Block 2 Begins — Squat Tap
16:00 Alternating Bicep Curls
17:05 Lunge + Press Combo (Right)
18:15 Lunge + Press Combo (Left)
19:12 Alternating Tricep Kickbacks
20:17 Cardio: Squat Hamstring Curl
21:25 Jack Press (Low Impact Option Available)
22:29 Bent Row + Rear Delt Fly
23:35 Punch + Skate
24:41 Power Squat Option
25:46 Mini Band Finisher Begins
26:09 Band Walk (Side to Side)
26:48 Diagonal Lift (Right Leg)
27:30 Diagonal Lift (Left Leg)
28:07 Sumo Abduction — Heels Up
28:50 Cool-Down + Hip Stretch
29:23 Standing Stretches
30:04 Quad + Lunge Stretch
31:10 Closing + Gratitude
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating in any workout shown on this channel.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission at no extra cost to you. Thank you for supporting free content! 🧡
This 30-minute all-standing dumbbell workout hits your arms, legs, and core — no floor, no repeats, just one powerful session from warm-up to cool-down. Perfect for women 40+ who want real strength training without getting down on the ground.
We'll work through 2 blocks of 10 exercises each — 45 seconds of work with a 20-second rest, one and done. You'll need a variety of dumbbell weights (Michelle uses 5–20 lbs) and a mini band for the finisher.
✅ All standing — joint-friendly for knees and hips
✅ No repeat format — every exercise once, total focus
✅ Arms, legs, AND core — true full body in one workout
✅ Finisher with mini band for extra glute and hip work
✅ Low impact options available throughout
Equipment: Dumbbells (range of weights — light, medium, and heavy), mini resistance band
Shoe tip: Flat shoes like Converse work best for stability during strength training!
Fitness tracker tip: Set your Apple Watch or fitness tracker to traditional strength training.
This workout is a great fit if you're navigating perimenopause or menopause and want to build muscle, support bone density, and boost your metabolism — all without a single floor exercise.
━━━━━━━━━━━━━━━━━━━━━━
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you'll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
You can try the app FREE for 7 days → my.playbookapp.io/michelle-briehler
😉 Not ready for the app yet?
Join my YouTube Membership for new workouts regularly + even more exclusive content.
👉 Become a Member → youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here → michellebriehler.com/#
━━━━━━━━━━━━━━━━━━━━━━
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: michellebriehler.com
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler
━━━━━━━━━━━━━━━━━━━━━━
CHAPTERS:
0:00 Intro + What to Expect
0:25 Warm-Up Begins
1:06 Warm-Up: Twists, Lunges + Hamstring Activation
2:34 Warm-Up: Sumo Sweep + Kicks
3:38 Block 1 Begins — Squat Walk
4:50 Curl Combo: Hammer + Wide
5:49 Staggered Squat Into RDL (Right Leg)
7:03 Lunge + Curtsy (Right Leg)
8:02 Staggered Squat Into RDL (Left Leg)
9:10 Lunge + Curtsy (Left Leg)
10:14 Overhead Tricep Extension
11:17 Sumo Squat + Side Raise
12:23 Sumo Pulse + Heels Up
13:30 Curtsy + Rainbow Arms
14:38 Water Break + Subscribe Reminder
15:00 Block 2 Begins — Squat Tap
16:00 Alternating Bicep Curls
17:05 Lunge + Press Combo (Right)
18:15 Lunge + Press Combo (Left)
19:12 Alternating Tricep Kickbacks
20:17 Cardio: Squat Hamstring Curl
21:25 Jack Press (Low Impact Option Available)
22:29 Bent Row + Rear Delt Fly
23:35 Punch + Skate
24:41 Power Squat Option
25:46 Mini Band Finisher Begins
26:09 Band Walk (Side to Side)
26:48 Diagonal Lift (Right Leg)
27:30 Diagonal Lift (Left Leg)
28:07 Sumo Abduction — Heels Up
28:50 Cool-Down + Hip Stretch
29:23 Standing Stretches
30:04 Quad + Lunge Stretch
31:10 Closing + Gratitude
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating in any workout shown on this channel.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission at no extra cost to you. Thank you for supporting free content! 🧡
