30 MIN FUNCTIONAL STRENGTH Workout for Women | Full Body Dumbbell Training

This Functional Strength Workout is a total-body session designed to build strength that transfers to real life — improving core stability, coordination, and power in every plane of motion.

💪 You’ll move with purpose through strength-based circuits using dumbbells and a bench to target all major muscle groups, enhance balance, and build athletic control — no gym machines required.

👉🏼 I’m using a flat bench and a mix of 7.5–15kg dumbbells, but you can adjust based on what you have. Every move can be scaled, and I guide you through it all.
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EQUIPMENT NEEDED:
Flat bench
Dumbbells (I used 7.5kg–15kg / 16.5–32 lbs)
Floor mat

🧠 SET YOUR FITNESS WATCH TO:
“Functional Strength” or “Weights” depending on your watch type and the pace you’re working at.

💪 FORMAT:
2 circuits of 6 exercises
40 seconds work / 20 seconds rest
Plus a core-focused finisher
30 minutes total, including warm-up & cool down
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⚡ WORKOUT DETAILS:

🔄 CIRCUIT 1
1️⃣Front-Loaded Good Morning | 15kg/32 lbs
2️⃣SA Row (L) side | 10kg/22 lbs
3️⃣SA Row (R) side | 10kg/22 lbs
4️⃣Unsupported Chest Press | 10kg/22 lbs
5️⃣Alt Half Kneeling Clean | 7.5kg/16.5 lbs
6️⃣Plank DB Pull Through | 15kg/32 lbs
.
🔄 CIRCUIT 2
1️⃣Incline Push-Up Rotation
2️⃣Suitcase Squat to Press | 10kg/22 lbs
3️⃣O’head March | 10kg/22 lbs
4️⃣Step-Back Lunge to Knee Drive | 10kg/22 lbs
5️⃣Half Kneeling Wood-chop (R to L) | 7.5kg/16.5 lbs
6️⃣Half Kneeling Wood-chop (L to R) | 7.5kg/16.5 lbs
.
🔥 Core Finisher
1️⃣Side Plank (R) side
2️⃣Side Plank (L) side
3️⃣Plank with Reach
4️⃣SL Glute Bridge Drive (L) side
5️⃣SL Glute Bridge Drive (R) side
*Workout Complete 🔥Burn 224 Calories
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