50 Min FULL BODY DUMBBELL STRENGTH WORKOUT | Build Muscle & Power

Join us for a powerful 50 minute total body dumbbell session designed to build muscle, strength, and definition from head to toe. This workout combines compound lifts, strength sets, and core training to help you move better and feel stronger.

🔥 Workout Structure:

Warm-Up: Prepare your body for strength and mobility

Block 1: Metabolic Supersets, Full-body compound moves like deadlift to push press, squat to row, and lunge-press combos to fire up strength and endurance

Block 2: Straight Sets, Two solid sets per exercise to build lean muscle and power through clean form and control

Block 3: DB Core Circuit, Strengthen and define your abs with weighted core work (2 rounds)

Cool-Down & Stretch, Recover, breathe, and reset

Equipment Needed:
Light, medium, and heavy dumbbells (adjust as needed) + a mat.

🏠 Perfect for training at home or in the gym.
Suitable for men and women of all fitness levels, simply adjust the weights to your strength and pause video for extra rest.


👉 Hit play, grab your weights, and let’s crush this session together!

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0:00

0:37 - Warm Up

BLOCK 1: Metabolic Supersets (2 rounds)
7:02 - Deadlift to Push Press
8:02 - Unilateral Push Press to Reverse Lunge (R/L)

10:16 - Pinwheel Curl to Curtsy Lunge
11:18 - Dynamic Grip Curls

12:32 - Rotational Chest Press
13:33 - Glute Bridge Pullover

14:47 - Farmers Walk Lunge Combo
15:47 - Triple Rear Delt Flys

BLOCK 2: Double Sets
27:48 - Suitcase Squats
30:31 - Half Pronated Fly to Press
33:09 - 1-1-2 Row to RDL
35:49 - Lateral to Front Raise
37:09 - Rainbow Raise
38:29 - California Press
41:14 - Reverse Lunge to High Knee (R/L)

BLOCK 3: DB Abs/Core Circuit (2 rounds)
43:55 - DB OH Crunch
44:55 - Chest Fly Leg Drops
45:55 - Bear Crawl to Ext
46:54 - Half Rolls
47:57 - Plank Step Outs

54:30 - Cool Down


Weights used:

▸ Chris:
45lbs/20kg
35lbs/16kg
26lbs/12kg
20lbs/9kg
15lbs/7kg

▸ Edi:
35lbs/16kg
26lbs/12kg
20lbs/9kg
15lbs/7kg
11lbs/5kg



#fullbodyworkout #homeworkout #dumbbellworkout

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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.