50 Min FULL BODY DUMBBELL WORKOUT | Build Strength & Muscle at Home

Join us for this 50 minute full body dumbbell workout designed to build strength and lean muscle from head to toe. This session is all about controlled reps, smart exercise selection, and progressive overload, the way we train for real results.

The workout is structured into two different full body circuits, each completed for 2 rounds, allowing you to lift with intention while fully challenging every major muscle group. We’ll finish strong with a plank flow finisher, combining multiple plank variations to light up your core, shoulders, and stabilizers.

A complete warm-up and cool-down are included, making this a perfectly balanced, follow-along strength session you can do right at home.

🏋️‍♂️ What You’ll Need

• Light dumbbells
• Medium dumbbells
• Heavy dumbbells
• Mat
• Space to move

💥 Workout Focus

• Full body strength training
• Muscle building with dumbbells
• Core stability & control
• Balanced upper & lower body work

💡 Training Tips

✔ Choose weights that challenge you while maintaining good form
✔ Move with control on every rep to maximize muscle engagement
✔ Increase weight over time to continue building strength

This is a full body strength workout designed for those who want to train smart, lift heavy, and feel strong.

Let’s get to work.
Grab your dumbbells and crush it.


🔥Our NEW 6-Week BUILD Challenge is officially open!

If you want a structured challenge focused on strength, muscle, and clean training, Join our BUILD Challenge, Sign up Here: https://www.solin.stream/chrisedifitness


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Lean & Strong 8-Week Challenge 👉 https://www.solin.stream/chrisedifitn...
40 full follow-along workouts designed to build serious muscle and strength.
Lifetime access + community support included.

Stay Connected:
• YouTube Members →    / @chrisedi  
• Website, Free Guides & News → https://www.teamchrisedi.com/
• Facebook Community → https://www.facebook.com/share/g/1Bp3...
• Instagram →   / strongwithchrisandedi  

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0:00

0:39 - Warm Up

Circuit 1
7:22 - Suitcase Squats
8:32 - Rotational Chest Press
9:41 - Gorilla Row
10:51 - 1 & 1/4 Split Squat (R/L)
13:12 - Single DB Curl
14:22 - Goblet Squats
15:32 - DB Heel Drops
16:42 - High Plank Cross Over (R/L)
18:40 - Round 2

Circuit 2
31:35 - Alt Renegade Row Walk In
32:43 - Alt Arnold Press
33:43 - Knees Up Dead Stop Tri Ext
34:48 - Upright Row to Front Raise
35:53 - 1 & 1/4 Scoop Raise
36:58 - Bicep Curl to OH Press
38:03 - Alt Wide Hammer Holds
39:09 - Around the World
39:28 - Hercules Raise
39:52 - Round 2

Plank Finisher
49:14 - High Plank Hold
49:54 - Elbow Plank
50:34 - Side Plank Hold (R/L)
51:55 - Elbow Plank (R/L)
53:15 - Mountain Climbers

54:18 - Cool Down



Weights used: 💪

▸ Chris:
45lbs/20kg
33lbs/15kg
22lbs/10kg
16.5lbs/7.5kg

▸ Edi:
33lbs/15kg
22lbs/10kg
16.5lbs/7.5kg
11lbs/5kg


#fullbodyworkout #workout #dumbbellworkout


DISCLAIMER:

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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.