Uploaded June 2025 | Updated September 2026, 2 weeks ago
Build strength, burn calories, and challenge your entire body with this 40-minute Full Body Strength Workout using compound dumbbell exercises. 💪 This no-repeat workout keeps every minute fresh as you move through functional exercises that train multiple muscle groups at once—helping you build lean muscle, improve coordination, and increase overall strength.
Compound movements are one of the most effective ways to maximize your workout, boost your metabolism, and improve real-life functional fitness.
🔥 Workout Includes:
✔ Full body strength training
✔ Compound dumbbell exercises
✔ No repeat format
✔ Functional strength & muscular endurance
✔ Standing and floor exercises
🏋️ Workout Format:
• Warm-Up
• 10 Bodyweight Compound Exercises
• 26 Dumbbell Compound Exercises
• 45 Seconds Work / 15 Seconds Rest
• No Repeat
🧰 Equipment Needed:
✔ Dumbbells (I'm using 5–25 lb / 2–11 kg)
✔ Exercise mat
⌚ Apple Watch: Functional Strength Training
Whether you're looking to build muscle, improve endurance, increase bone strength, or burn more calories through strength training, this workout delivers an efficient full-body challenge without repeating a single 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?
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! 🧡
Lateral + Curtsy Lunge (Right)
Lateral + Curtsy Lunge (Left)
Plank Knee + Downward Dog (Right)
Plank Knee + Downward Dog (Left)
Lunge + 3-Point + Knee (Right)
Lunge + 3-Point + Knee (Left)
Burpee + Lunge
Jack 2X + Drop Squat
Push-Up + Ankle Tap
Sumo Squat Cross Punch
Goblet Squat
RDL + Row
Lunge + Curl (Right)
Lunge + Curl (Left)
Sumo Pulse
Curtsy Tap (Right)
Curtsy Tap (Left)
Bridge Kick + Skull Crusher (Right)
Bridge Kick + Skull Crusher (Left)
Chest Fly + Bridge Hold
Overhead Tricep 2X + Squat Press
Kneeling Shoulder Combo
Plank Crunch (Right)
Plank Crunch (Left)
Moving Plank + Beast
Tuck In Reach
Plank Dumbbell Pull Through
Plank Hip Drops
Lunge Dumbbell Swing
RDL + Row (Right)
RDL + Row (Left)
Reverse Fly + V Raise
Snatch (Right)
Snatch (Left)
Thrust + Curl
Plank Runner’s Lunge
1-Minute Squat + Jump Finisher
00:00 Intro
01:15 Warm-up
04:43 Full Body Workout
42:23 Stretch
Build strength, burn calories, and challenge your entire body with this 40-minute Full Body Strength Workout using compound dumbbell exercises. 💪 This no-repeat workout keeps every minute fresh as you move through functional exercises that train multiple muscle groups at once—helping you build lean muscle, improve coordination, and increase overall strength.
Compound movements are one of the most effective ways to maximize your workout, boost your metabolism, and improve real-life functional fitness.
🔥 Workout Includes:
✔ Full body strength training
✔ Compound dumbbell exercises
✔ No repeat format
✔ Functional strength & muscular endurance
✔ Standing and floor exercises
🏋️ Workout Format:
• Warm-Up
• 10 Bodyweight Compound Exercises
• 26 Dumbbell Compound Exercises
• 45 Seconds Work / 15 Seconds Rest
• No Repeat
🧰 Equipment Needed:
✔ Dumbbells (I'm using 5–25 lb / 2–11 kg)
✔ Exercise mat
⌚ Apple Watch: Functional Strength Training
Whether you're looking to build muscle, improve endurance, increase bone strength, or burn more calories through strength training, this workout delivers an efficient full-body challenge without repeating a single 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?
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! 🧡
Lateral + Curtsy Lunge (Right)
Lateral + Curtsy Lunge (Left)
Plank Knee + Downward Dog (Right)
Plank Knee + Downward Dog (Left)
Lunge + 3-Point + Knee (Right)
Lunge + 3-Point + Knee (Left)
Burpee + Lunge
Jack 2X + Drop Squat
Push-Up + Ankle Tap
Sumo Squat Cross Punch
Goblet Squat
RDL + Row
Lunge + Curl (Right)
Lunge + Curl (Left)
Sumo Pulse
Curtsy Tap (Right)
Curtsy Tap (Left)
Bridge Kick + Skull Crusher (Right)
Bridge Kick + Skull Crusher (Left)
Chest Fly + Bridge Hold
Overhead Tricep 2X + Squat Press
Kneeling Shoulder Combo
Plank Crunch (Right)
Plank Crunch (Left)
Moving Plank + Beast
Tuck In Reach
Plank Dumbbell Pull Through
Plank Hip Drops
Lunge Dumbbell Swing
RDL + Row (Right)
RDL + Row (Left)
Reverse Fly + V Raise
Snatch (Right)
Snatch (Left)
Thrust + Curl
Plank Runner’s Lunge
1-Minute Squat + Jump Finisher
00:00 Intro
01:15 Warm-up
04:43 Full Body Workout
42:23 Stretch
