Uploaded July 2025 | Updated September 2026, 2 weeks ago
Get ready for a powerful workout with 5 blocks of 3-4 moves each, working 50 seconds on / 20 seconds off for 2 rounds. We’re lifting heavy, building strength, and keeping your heart rate up.
➡️ Equipment Needed:
Dumbbells (I’m using 8-30 lbs)
Bench Shop our Bench Hola Hatha Adjustable: amzn.to/44P6lG4
Mat
Your amazing body
⏱️ Workout Structure:
Warm up
5 Blocks
3-4 Moves each
50 on / 20 off
2 rounds
🌟 SHOW YOUR SUPPORT
Join the YouTube Membership for exclusive perks, bonus content & early access:
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET MONTHLY 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: tiktok.com/@michellebriehler
🛍 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! 🧡
00:00 Intro
00:55 Full Body Strength Workout with Dumbbells
44:26 Stretch
Squat Heels Up
Shoulder Press
Tricep Overhead
(R) Static Lunge
(L) Static Lunge
Wide Row
Bicep Curl
(R) Renegade Row
(L) Renegade Row
Band Walk
Band Hip Thrust
Push Ups
Upright Row + Lat Raise
Super Press Up
(R) Step Up
(L) Step Up
Devil's Press
Chest Fly
Get ready for a powerful workout with 5 blocks of 3-4 moves each, working 50 seconds on / 20 seconds off for 2 rounds. We’re lifting heavy, building strength, and keeping your heart rate up.
➡️ Equipment Needed:
Dumbbells (I’m using 8-30 lbs)
Bench Shop our Bench Hola Hatha Adjustable: amzn.to/44P6lG4
Mat
Your amazing body
⏱️ Workout Structure:
Warm up
5 Blocks
3-4 Moves each
50 on / 20 off
2 rounds
🌟 SHOW YOUR SUPPORT
Join the YouTube Membership for exclusive perks, bonus content & early access:
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET MONTHLY 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: tiktok.com/@michellebriehler
🛍 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! 🧡
00:00 Intro
00:55 Full Body Strength Workout with Dumbbells
44:26 Stretch
Squat Heels Up
Shoulder Press
Tricep Overhead
(R) Static Lunge
(L) Static Lunge
Wide Row
Bicep Curl
(R) Renegade Row
(L) Renegade Row
Band Walk
Band Hip Thrust
Push Ups
Upright Row + Lat Raise
Super Press Up
(R) Step Up
(L) Step Up
Devil's Press
Chest Fly
