Day 1: 30 Min Full Body Dumbbell Strength Workout
growingannanas- Duration
- 29 min
- Level
- Intermediate
- Body Focus
- Full Body
- Est. Calories
- ~206 kcal
A 30-minute full-body dumbbell workout in timed blocks for legs, upper body and core, ending with a final challenge and stretch.
Day 1 of the Grow Games Challenge builds strength with four timed blocks of 50 seconds on and 10 off: lower body, upper body, core, and a hold-and-move squat block. A 30-second final challenge and a short cool-down follow. Pick weights that challenge you; the video runs about 29 minutes.
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Equipment setup
Who Is It For?
Intermediate exercisers with two dumbbells who want a structured full-body strength workout at home with a clear block format.
Who Is It Not For?
Not ideal for complete beginners or anyone without dumbbells, and the squat jumps in the last block are not low impact.
Key Benefits
Builds strength in the legs, glutes, core, back, chest and arms, with timed blocks that keep the session organised and moving.
Things to Keep in Mind
Pick weights that challenge you but keep your form, protect your knees in squats and lunges and skip the squat jumps if you need low impact.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Mat
Used in this session