Uploaded January 2026 | Updated September 2026, 2 weeks ago
This 40-minute full body dumbbell workout is designed to help you build muscle, improve conditioning, and increase total-body strength.
We’re training upper body, lower body, and core using a combination of compound lifts, unilateral work, and athletic movements—so you can move better, lift stronger, and see real results.
👉 Structured blocks keep you focused, efficient, and training with purpose.
🔥 WHAT TO EXPECT
✔️ Full body strength training
✔️ Dumbbell-based workout
✔️ Compound + unilateral exercises
✔️ Strength, power, and conditioning combined
💪 WHAT THIS BUILDS
• Lean muscle and total body strength
• Coordination and control
• Muscular endurance
• Strength that supports fat loss
💪 WORKOUT STRUCTURE
• Timed intervals
• Block-style training
• Balanced upper + lower body focus
• Finisher to close strong
EQUIPMENT
• Dumbbells
• Bench BUY HERE 👉amzn.to/49qtiR5
• Resistance band
• Mat
• Your amazing body
WORKOUT
Block 1
• Low Sumo Squat
• Chest Press
• Lateral Lunge (Right)
• Lateral Lunge (Left)
• Alternating Snatch
Block 2
• Seated Curls
• Kneeling Overhead Tricep Extension
Block 3
• Bent Over Row (Right)
• Bent Over Row (Left)
Block 4
• Halo Chop
• Side Raise
Block 5
• Single-Leg Hip Thrust (Right)
• Single-Leg Hip Thrust (Left)
Block 6
• Band Step Out
• Burpees
Finisher
• Burpees (1 minute)
This full body workout combines strength, power, and conditioning to help you build a stronger, more capable body!
👋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
00:55 Warm Up
04:12 Full Body Dumbbell Strength Workout
38:00 Stretch
This 40-minute full body dumbbell workout is designed to help you build muscle, improve conditioning, and increase total-body strength.
We’re training upper body, lower body, and core using a combination of compound lifts, unilateral work, and athletic movements—so you can move better, lift stronger, and see real results.
👉 Structured blocks keep you focused, efficient, and training with purpose.
🔥 WHAT TO EXPECT
✔️ Full body strength training
✔️ Dumbbell-based workout
✔️ Compound + unilateral exercises
✔️ Strength, power, and conditioning combined
💪 WHAT THIS BUILDS
• Lean muscle and total body strength
• Coordination and control
• Muscular endurance
• Strength that supports fat loss
💪 WORKOUT STRUCTURE
• Timed intervals
• Block-style training
• Balanced upper + lower body focus
• Finisher to close strong
EQUIPMENT
• Dumbbells
• Bench BUY HERE 👉amzn.to/49qtiR5
• Resistance band
• Mat
• Your amazing body
WORKOUT
Block 1
• Low Sumo Squat
• Chest Press
• Lateral Lunge (Right)
• Lateral Lunge (Left)
• Alternating Snatch
Block 2
• Seated Curls
• Kneeling Overhead Tricep Extension
Block 3
• Bent Over Row (Right)
• Bent Over Row (Left)
Block 4
• Halo Chop
• Side Raise
Block 5
• Single-Leg Hip Thrust (Right)
• Single-Leg Hip Thrust (Left)
Block 6
• Band Step Out
• Burpees
Finisher
• Burpees (1 minute)
This full body workout combines strength, power, and conditioning to help you build a stronger, more capable body!
👋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
00:55 Warm Up
04:12 Full Body Dumbbell Strength Workout
38:00 Stretch
