35 MIN Full Body Compound Strength Workout with Dumbbells | Cardio - Core - Strength

This workout uses compound movements to maximize strength, core activation, and calorie burn. Your heart rate will stay elevated the entire time with strategic bursts of low-impact cardio. We move through 4 blocks of work with 4 moves each, 40 seconds on and 15 seconds off, completed for 2 rounds.

This workout targets your entire body with dumbbells and a bench, and finishes with a mini band glute burner to fully round out your training. Perfect for building strength, improving endurance, and challenging your core from every angle.

Equipment:
• Dumbbells
• Bench
• Mat
• Mini band (for the glute finisher)

Workout Format:
• 4 blocks
• 4 moves each
• 40 seconds on, 15 seconds off
• 2 rounds per block

Cardio blasts built in to keep your heart rate up

SQUAT + CURL
PULLOVER EXT + PRESS
RDL + HI PULL SQUAT
SQUAT FRONT RAISE SWING

ELEVATED REVERSE LUNGE + FLY
COSSACK SQUAT PICK UP
SQUAT + SNATCH
SUMO PULSE + HOP IN

SQUAT + PRESS
PULLOVER + KNEE CRUNCH
PLANK LUNGE + KNEE DRIVE
SQUAT + JACK

DUMBBELL SWING + ELBOW CRUNCH
RIGHT BIRD DOG
LEFT BIRD DOG
SKULLCRUSHERS + TOE TAP

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With strength and grace,
Michelle

DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.

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00:00 Intro
00:46 Warm Up
04:08 Full Body Compound Block 1
11:40 Full Body Compound Block 2
19:00 Full Body Compound Block 3
26:21 Full Body Compound Block 4
33:41 Glute Finisher
36:50 Stretch