15-Min Full Body Dumbbell Workout at Home | Strength Training & Core Workout

15-Min Full Body Dumbbell Workout at Home | Strength Training & Core Workout

Get stronger in just 15 minutes with this full-body dumbbell workout at home! This strength training routine will help you tone your arms, legs, glutes, shoulders, and core — all with a pair of dumbbells and a small space. It’s quick, effective, and perfect for anyone looking for a 15-minute home workout that actually delivers results.

✅ Safe for postpartum moms: A safe and effective postpartum workout! This workout is designed to help build strength, tone muscles, and gently strengthen the core after pregnancy. Move at your own pace and focus on form for a safe and effective session.

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⏱️ YouTube Chapters
00:00 Intro
00:20 Warm-Up: Arm Opener (30s)
00:50 Warm-Up: Diagonal Heel Tap (30s)
01:20 Warm-Up: Hamstring Scoop (30s)

Workout (45s on / 15s rest each)
01:50 Dumbbell Squat to Press
02:50 Renegade Row
03:50 Dumbbell Deadlift
04:50 Dumbbell Hallow Hold
05:50 Dumbbell Side Lunge with Curl
06:50 Overhead Dumbbell Hold with March
07:50 Dumbbell Reverse Lunge to Press
08:50 Dumbbell Woodchop (Right)
09:50 Dumbbell Woodchop (Left)
10:50 Dumbbell Squat Hold
11:50 Dumbbell Plank Row to Kickback
12:50 Dumbbell Standing Oblique Crunch (Right)
13:50 Dumbbell Standing Oblique Crunch (Left)
14:50 Dumbbell Romanian Deadlift to Upright Row
15:50 Dumbbell Clean to Front Squat

Cool-Down (30s each)
16:50 Overhead Side Stretch
17:20 Standing Quad Stretch (Right + Left)
18:20 Forward Fold with Shoulder Stretch
18:50 Outro


Muscles Targeted:
Core & Abs: transverse abdominis, rectus abdominis, obliques, deep core stabilizers
Lower Body: glutes, hamstrings, quadriceps, calves
Upper Body: shoulders, biceps, triceps, chest, upper back
Postural Muscles: spinal erectors, stabilizers for pelvic floor & deep core

Each workout is designed to help you:
✨ Lose weight
✨ Build strength
✨ Tone your body
✨ Improve overall health and energy
🕒 Quick Workouts for Busy Days
🔥 Effective Routines That Deliver Results
🏡 Workouts Designed for Home and Small Spaces

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⚠️ Important Disclaimer:
Always consult with a healthcare or fitness professional before beginning any new exercise program, especially if you have pre-existing health conditions, injuries, or concerns. Ensure you perform each exercise with proper form to avoid injury. Listen to your body, and stop immediately if you experience pain, dizziness, or discomfort. Stay hydrated, and modify movements as needed to suit your fitness level. This workout is for educational purposes only and should be performed at your own risk.

Get ready for a killer full body workout with dumbbells that will target your core and build strength training. This 30 minute workout at home is designed to hit every muscle group. Join me for this amazing full body workout! 💪
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