Uploaded July 2026 | Updated September 2026, 2 weeks ago
If you're looking for a full body dumbbell workout that combines compound strength moves with a real metabolic challenge, this one's for you. We're doing 30 minutes of full body compound training across two blocks — 12 moves total, 55 seconds on, 15 seconds off, and every single move is different. No repeats.
This workout uses a range of dumbbells (light to heavy — think 8s up through 25s), a bench, and a mat. We're hitting squats, curls, rows, RDLs, presses, and core work in combinations designed to work more muscle in less time — perfect if you're short on time but not willing to compromise on results.
Set your Apple Watch to Traditional Strength Training, grab your weights, and let's get to work.
⭐ 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
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📲 STAY CONNECTED
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📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler
⏱️ CHAPTERS
0:00 Intro + Warm Up Setup
0:30 Warm Up
1:09 Block 1: Twist & Reach
1:47 Standing Hamstring Stretch
2:07 Lateral Lunge Fly
2:49 Down Dog to Plank Flow
3:40 Squat + Alternating Bicep/Hammer Curl
5:13 Lateral Squat with Chest Press
6:13 Row to Fly Combo
7:21 Pullover with Leg Drop
8:43 RDL with Row
9:49 Kickstand RDL to Single Leg Squat
11:55 Lunge Back to Shoulder Press
14:23 Chest Press Dead Bug
15:45 Superman to Down Dog Ankle Tap
16:51 Plank Shoulder Tap to Knee-Elbow
18:05 Water Break
18:41 Block 2: Curtsy Snatch
21:08 Sumo Pulse
21:59 Single Arm Bridge + Skull Crusher
24:16 Dips or Kickbacks
25:47 Lateral Lunge Halo Chop
26:57 Bicep Curl Combo
27:54 Squat Jack
29:17 Curtsy Rainbow
30:27 Dumbbell Scissor
31:36 Sumo Star Finisher
32:57 Cooldown Stretch + Sun Salutation
38:05 Closing + Recovery Tips
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! 🧡
If you're looking for a full body dumbbell workout that combines compound strength moves with a real metabolic challenge, this one's for you. We're doing 30 minutes of full body compound training across two blocks — 12 moves total, 55 seconds on, 15 seconds off, and every single move is different. No repeats.
This workout uses a range of dumbbells (light to heavy — think 8s up through 25s), a bench, and a mat. We're hitting squats, curls, rows, RDLs, presses, and core work in combinations designed to work more muscle in less time — perfect if you're short on time but not willing to compromise on results.
Set your Apple Watch to Traditional Strength Training, grab your weights, and let's get to work.
⭐ 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
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler
⏱️ CHAPTERS
0:00 Intro + Warm Up Setup
0:30 Warm Up
1:09 Block 1: Twist & Reach
1:47 Standing Hamstring Stretch
2:07 Lateral Lunge Fly
2:49 Down Dog to Plank Flow
3:40 Squat + Alternating Bicep/Hammer Curl
5:13 Lateral Squat with Chest Press
6:13 Row to Fly Combo
7:21 Pullover with Leg Drop
8:43 RDL with Row
9:49 Kickstand RDL to Single Leg Squat
11:55 Lunge Back to Shoulder Press
14:23 Chest Press Dead Bug
15:45 Superman to Down Dog Ankle Tap
16:51 Plank Shoulder Tap to Knee-Elbow
18:05 Water Break
18:41 Block 2: Curtsy Snatch
21:08 Sumo Pulse
21:59 Single Arm Bridge + Skull Crusher
24:16 Dips or Kickbacks
25:47 Lateral Lunge Halo Chop
26:57 Bicep Curl Combo
27:54 Squat Jack
29:17 Curtsy Rainbow
30:27 Dumbbell Scissor
31:36 Sumo Star Finisher
32:57 Cooldown Stretch + Sun Salutation
38:05 Closing + Recovery Tips
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! 🧡
