Controlled Full Body Dumbbell Workout | 34 Minutes, No Jumps, No Repeats

This is a 34-Minute Full Body Dumbbell Workout designed to build strength, control, and full-body coordination in a focused follow-along session. This workout is no-repeat, performed with controlled execution, and targets all major muscle groups, making it an efficient and effective option when you’re short on time but still want a solid full-body routine.

Workout Structure
4 bundles of 3 exercises
3 rounds per bundle
Each round features slight exercise variations, making this a true no-repeat workout
Perform each movement for 40 seconds
15 seconds rest between exercises
25 seconds rest after each round

Each bundle includes:
1 combined movement (lower body paired with an upper-body push or pull)
1 upper-body push or pull movement
1 accessory exercise targeting shoulders, biceps, triceps, or core

Throughout the workout, you’ll be tapping into:
Squat, lunge, and deadlift variations
Upper-body push and pull movements for chest and back
Shoulder, biceps, and triceps work
Core and abdominal engagement

Everything is packed into 34 minutes, making this controlled full-body routine highly manageable while still delivering the benefits of a well-rounded strength session. It’s ideal for days when you want efficient training, clean movement, and focused execution without rushing.

💬 Drop a comment below and let me know how you handled the bundle transitions and round variations — control and focus are key in this session.
Equipment Used

Dumbbells:
18kg (Red)
10kg (Yellow)
5kg (Green)

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