30 Min FULL BODY DUMBBELL WORKOUT at Home | Muscle Building


by Caroline Girvan



This is a follow along 30 minute full body dumbbell workout that will target every muscle group with compound movement to help you become stronger, build lean muscle, burn energy for hours after completing and basically leave you feeling awesome!!

The exercises are performed for 30 seconds each, 30 seconds rest. The exercises are performed for 3 sets each.

The weight I am using is 15kg x 2 dumbbells for your reference. So yes, as heavy as you have access to and slow paced, controlled and full range of motion. If you have lighter weights than you would prefer, simply perform more reps than me and at a slightly faster pace.

STATIC LUNGE (switch leg everytime)
SHOULDER PRESS (2 or 1 dumbbells)
BENT OVER ROW (switch arm everytime)

I would just like to point out the following key points to this workout:

● Be sure to switch leg on lunges every set and switch arm on rows every set!

● With the single arm rows, try to stretch upper middle back by taking it slow at bottom to let muscles lengthen then draw elbow up. Switch arm every set!

● I am performing the shoulder press with one dumbbell as well as Sumo deadlift, however if your weights are lighter than you wish, simply perform with both dumbbells!

● Make sure during Romanian deadlifts to keep shoulder blades together, knees slightly bent, push bum back and keep head in line with torso as it lowers!

I hope you all enjoy this strength training and really allow yourself to feel each contraction!

I would consider this strength workout a super workout to progress in weight over time! I would definitely suggest this type of full body workout with dumbbells once a week if you really are wanting to increase muscle, along with bodyweight sessions and isolation sessions as such shoulders, glutes etc. Overtime, aiming to increase reps then move up in weights!💪

And don’t forget.. plank 2 minutes at the end!!🤩

Happy training!!


My FREE 10 Week EPIC Program

▶ Day 1 of my 10 Week EPIC Program: https://youtu.be/c_-v1fYJGO8
▶ Download The EPIC Program Guide and Schedule: https://carolinegirvan.com
▶ EPIC Program Playlist (Intermediate / Advanced): https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

The Equipment I Use from Amazon

▶ Amazon UK: https://amazon.co.uk/shop/carolinegirvan
▶ Amazon US: https://amazon.com/shop/carolinegirvan

Never Miss a Video or Community Update

▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

My Social Channels

▶ Instagram: https://instagram.com/carolinegirvan
▶ Facebook: https://facebook.com/carolinegirvanfitness
▶ Twitter: https://twitter.com/carolinegirvan

▶ Business Enquires: info@carolinegirvan.com

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.


HalfwayFoods.com is reader-supported. When you buy through links on our site, we may earn an affiliate commission.

Access our

Free Digital Downloads

Reversing Insulin Resistance

Guide to Hormonal Balance for Women

Atomic Habits

Progress Tracking & Plan Adjustments

The Ketogenic Diet: Ultimate Guide for Beginners

Habits to Improve Your Health Instantly


Related Posts

Beginner Home Workout

Share this entry-level home workout with someone who needs it! Here's the full routine: https://www.hybridcalisthenics.com/routine I've talked a lot about these variations, but I wanted to post this video as a short to introduce more people to it. Here's the routine:...

read more
Follow Us



  1. ]RIVER• MOON[

    One of my favorite videos, been doing this one and then the 15 mins arms video for a month and a half and Ive lost 15lbs!

  2. Suhas T

    You are beautiful

  3. Vicki Spikings

    Great workout and easy to follow as it didn’t feel rushed, the stretches at the end were difficult to follow, had to keep rewinding but overall really good !!
    Thanks !!
    I’ve subscribed and will do another !!!

  4. Nadine El Fil

    By far, my favorite instructor on youtube ♥️ your workouts are amazing!!

  5. Catalina Ramos

    While i generally appreciate “no talking” workout vids, I wish Caroline did more talking during the workouts because her accent is the most beautiful!! 💕

  6. Violet Mbewe

    Loving this workout Caroline 💪 👌 🙌. I only did 50 seconds today, hopefully better next time. I ❤ the music too, who's the singer?

  7. SuperCcbby

    My legs would NOT stop shaking while doing bent over row.

  8. dalinda hermosa

    How much weight should i use?? Is it enough 2 kg or i should use more?

  9. Carol Poulin

    I love your workouts an I LOVE THIS SONG can anyone tell me who sings this "I'm not missing you"? Who sings this??!

  10. Malati

    This is a killer no-frills workout! Been at it for about twenty days (while avoiding added sugar) and I'm almost 3in and 3.5kg down! Love the pace and the simplicity. I swap the lunges for some Russian twists to shuffle things up a bit. Thank you Caroline! Can't wait to move on to your Iron series 🙂

  11. Tiffany Kennell

    Started a calorie deficit Monday and now aiming for at least 4 strength workouts a week. I was amazed I managed to complete this, 50 seconds for the first time planking 😅 I think the regular breaks throughout helped. But I still feel proud! 💪 Will definitely be doing this workout on the regular. Thank you 🥰 x

  12. Brandon Dominic

    This is great. My goal is a six pack in one day. Wish me luck 🙏

  13. Sim Sodhi

    does it increase muscles?

  14. Caroline Horlock

    The perfect antidote to a grumpy, hormonal day! Thank you from your newest subscriber x

  15. Valentina Biancorosso

    Meinst du wenn ich das 3 mal in der Woche mache das ich so ein schönen Körper wie du kriegen kann ☺️

  16. Karin Satori

    Girls forget all the fitness apps- YOU JUST NEED HER !!!!! She is the BEST !

  17. Myles Caldwell

    love this! 😊 thank you. got me re-inspired to work out with weights.

  18. A Smith

    Thank you so much Caroline. Great video. No idle chit-chat or promotions just a great little body workout you can do at home in 30mins with dumbbells.

  19. The Good Maven

    I did this workout yesterday. Today I can barely walk. I didn't realize how much of a leg workout this is. Wow

  20. Jamedra A

    This was good! My legs feel like spaghetti…. mmmmm spaghetti….

  21. Kyoko Kirigiri

    As a beginner, how many times a week should I perform this exercise?

  22. yooneclipse

    Wow this is really difficult at the start and it's my first day of this workout and i somehow completed the 2 min plank challenge.

  23. Yumi Kay

    this workout only for women or both

  24. bob

    would love to see some belly punches on the abs!!

  25. Mandy Chan

    Been doing this one over and over again! One of my faves!!

  26. Victoria F

    This is my first time trying this, finally got the weights today! I managed 55 seconds on the plank 😂 it's mad how intense it is you make it look so easy!!

  27. Jaclyn Mormile

    I really enjoy your workout videos!!!Thanks so much for sharing and putting these videos out, especially for people that like to workout from home!

  28. Beatriz Reyes

    is it ok if i do this with less weight?

  29. Trisha Michelle

    This workout was so empowering! I’m a mama of 2. The lunges were tough, so I used my body weight for those. I completed the 2 minute plank for the first time EVER, and I feel unstoppable now! Thank you for the great workout! ☺️

  30. Hatic3_

    I always finish your workouts and after 3 months doing your workout I feel fit and healthy I so happy I can see results

  31. Hanna Townsend

    This is one of my favourite videos, so easy to follow along and definitely got a burn going 🎉

  32. Laurélie Duchesneau

    note to myself for future use:
    Très cool workout, la division de exercices rend le tout très motivant. c'est 10 exercices fait pendant trois sets chaque. Donc ça fait 6 sets de static lunges. c'Est divisé en 30 secondes. cool finisher, prends les 20 et 30 lbs.
    bien cool pour un full body de 30 minutes.
    Pas euphoric, mais motivant, juste un tantinet en bas de ta zpd

  33. Alexandra Musca

    So glad I finished that plank challenge too! Awesome workout, as usually!


Submit a Comment

Your email address will not be published.

Related Posts

Beginner Home Workout

Beginner Home Workout

Share this entry-level home workout with someone who needs it! Here's the full routine: https://www.hybridcalisthenics.com/routine I've talked a lot about these variations, but I wanted to post this video as a short to introduce more people to it. Here's the routine:...

12 Min Weight Loss HIIT Workout – Weight Loss Challenge 2022

12 Min Weight Loss HIIT Workout – Weight Loss Challenge 2022

Start the new year with this 12 min full body HIIT! It's the brand new 2022 Weight Loss Challenge to help you lose weight and stay in shape in the new year. There's low impact no jumping variations included in this new workout program, including a brand new website...

How to Use Gym Equipment | Beginner's Guide

How to Use Gym Equipment | Beginner's Guide

Hello, my loves! Going to the gym can already be hard enough itself, nevertheless learning how to use any of the equipment! Therefore, I've compiled a video of some basic gym equipment most gyms should have. Know that many machines operate similarly (as you'll see in...