Uploaded January 2026 | Updated September 2026, 2 weeks ago
This 40-minute full body dumbbell strength workout is designed to help you build muscle, increase endurance, and push your strength to the next level 🔥
We’re combining complexes and supersets to increase intensity, challenge your focus, and keep your body working from start to finish.
👉 This is traditional strength training with a higher demand—more volume, more effort, and real results.
🔥 WHAT TO EXPECT
✔️ Full body strength training
✔️ Dumbbell complexes (multiple moves back-to-back)
✔️ Supersets to increase intensity
✔️ Longer work intervals for endurance + strength
💪 WHAT THIS BUILDS
• Lean muscle and total body strength
• Muscular endurance
• Coordination and control
• Mental focus and resilience
💪 WORKOUT STRUCTURE
• Warm-up included
• 40 sec work / 20 sec rest
• Complexes: 3 rounds
• Supersets: 2 rounds
• Progressive overload focus
EQUIPMENT
• Dumbbells (15–40 lbs)
• Bench BUY HERE👉 amzn.to/3LrqevZ
• Mat
• Heel wedges BUY HERE👉 amzn.to/4qvqObH
• Your amazing body
WORKOUT
Complex Block
• Heels Elevated Squat
• Romanian Deadlift
• Chest Press
• Supinated Row
• Arnold Press
Superset 1
• Bulgarian Split Squat (Right)
• Bulgarian Split Squat (Left)
Superset 2
• Pullover
• Push-Up + Crouch
Superset 3
• Sumo Squat
• Reverse Lunge
Superset 4
• Bicep Curls
• Skull crushers
Finisher
• Lunge Curl Press (1 minute)
HOW THIS FITS INTO THE CHALLENGE
This workout is designed to:
• Increase training density
• Build strength under fatigue
• Improve work capacity
• Drive full-body muscle development
This is focused, intentional training.
👋JOIN ME IN MY APP Yearly Subscription Save $15 NOW: YT15OFF my.playbookapp.io/michelle-briehler/checkout?promo=YT15OFF
⭐ 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: 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
00:58 Warm Up
04:10 Full Body Dumbbell Strength Workout
36:54 Stretch
This 40-minute full body dumbbell strength workout is designed to help you build muscle, increase endurance, and push your strength to the next level 🔥
We’re combining complexes and supersets to increase intensity, challenge your focus, and keep your body working from start to finish.
👉 This is traditional strength training with a higher demand—more volume, more effort, and real results.
🔥 WHAT TO EXPECT
✔️ Full body strength training
✔️ Dumbbell complexes (multiple moves back-to-back)
✔️ Supersets to increase intensity
✔️ Longer work intervals for endurance + strength
💪 WHAT THIS BUILDS
• Lean muscle and total body strength
• Muscular endurance
• Coordination and control
• Mental focus and resilience
💪 WORKOUT STRUCTURE
• Warm-up included
• 40 sec work / 20 sec rest
• Complexes: 3 rounds
• Supersets: 2 rounds
• Progressive overload focus
EQUIPMENT
• Dumbbells (15–40 lbs)
• Bench BUY HERE👉 amzn.to/3LrqevZ
• Mat
• Heel wedges BUY HERE👉 amzn.to/4qvqObH
• Your amazing body
WORKOUT
Complex Block
• Heels Elevated Squat
• Romanian Deadlift
• Chest Press
• Supinated Row
• Arnold Press
Superset 1
• Bulgarian Split Squat (Right)
• Bulgarian Split Squat (Left)
Superset 2
• Pullover
• Push-Up + Crouch
Superset 3
• Sumo Squat
• Reverse Lunge
Superset 4
• Bicep Curls
• Skull crushers
Finisher
• Lunge Curl Press (1 minute)
HOW THIS FITS INTO THE CHALLENGE
This workout is designed to:
• Increase training density
• Build strength under fatigue
• Improve work capacity
• Drive full-body muscle development
This is focused, intentional training.
👋JOIN ME IN MY APP Yearly Subscription Save $15 NOW: YT15OFF my.playbookapp.io/michelle-briehler/checkout?promo=YT15OFF
⭐ 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: 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
00:58 Warm Up
04:10 Full Body Dumbbell Strength Workout
36:54 Stretch
