Uploaded February 2026 | Updated September 2026, 2 weeks ago
This 30 Minute Full Body Compound Workout with Dumbbells is designed around metabolic strength training — helping you build muscle, support metabolism, and improve conditioning in one efficient session.
Using compound movements, we train multiple muscle groups at once while keeping your heart rate elevated for a true strength + conditioning workout.
Workout Format
⏱ 60 Seconds Work / 20 Seconds Rest
🔁 2 Rounds
Equipment: Dumbbells, Bench or Floor Option, Mat Optional
Our Bench Hola Hatha: amzn.to/4kpY01L
Our Mat Lifeform: liforme.com
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📘 Facebook: facebook.com/MichelleBriehler.FIT
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🌐 Website: michellebriehler.com
🛍 FAVORITES & RECOMMENDED GEAR
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amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
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.
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 and helping keep these workouts going! 🧡
Workout Exercises
Squat + Press
Dumbbell Swing
Chest Press Wide + Narrow
Right Lunge + Squat
Left Lunge + Squat
Row 3x + Romanian Deadlift
Dumbbell Seated Tuck
Devil’s Press
00:00 Intro
00:43 Warm Up
04:02 Full Body Compound with Dumbbells
29:28 Stretch
This 30 Minute Full Body Compound Workout with Dumbbells is designed around metabolic strength training — helping you build muscle, support metabolism, and improve conditioning in one efficient session.
Using compound movements, we train multiple muscle groups at once while keeping your heart rate elevated for a true strength + conditioning workout.
Workout Format
⏱ 60 Seconds Work / 20 Seconds Rest
🔁 2 Rounds
Equipment: Dumbbells, Bench or Floor Option, Mat Optional
Our Bench Hola Hatha: amzn.to/4kpY01L
Our Mat Lifeform: liforme.com
⭐ 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?
You can also join my YouTube Membership, where I drop new workouts regularly and members get access to even more workouts.
👉 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?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
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.
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 and helping keep these workouts going! 🧡
Workout Exercises
Squat + Press
Dumbbell Swing
Chest Press Wide + Narrow
Right Lunge + Squat
Left Lunge + Squat
Row 3x + Romanian Deadlift
Dumbbell Seated Tuck
Devil’s Press
00:00 Intro
00:43 Warm Up
04:02 Full Body Compound with Dumbbells
29:28 Stretch
