30 Min MIGHTY Full Body Workout - Dumbbells | Caroline Girvan

» 30 Min MIGHTY Full Body Workout – Dumbbells | Caroline Girvan

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A full body workout hitting all of the major muscle groups in the upper body, and using static lunges as a staple to target the entire lower body with some RDLs for more hamstring specific! Finishing with an absolute abdominal burnout!

The timer will be on for 60 seconds per exercise with 20 seconds rest in between!

All you will need is a pair of dumbbells and your mat!

The dumbbells I am using for your reference are 17.5kg for most of the workout! I will reduce to 9kg each for shoulder press and holding during abs section!

These are straight forward compound movements with full range movement and standard tempo to allow you to perhaps lift that little bit heavier compared to if consisting of isometrics, tempo or partial reps!

CHEST PRESS
CHEST PRESS
STATIC LUNGE (one side)
SWITCH SIDE!
SHOULDER PRESS
SHOULDER PRESS
STATIC LUNGE (one side)
SWITCH SIDE!
BENT OVER ROW (one side)
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE
STATIC LUNGE (one side)
SWITCH SIDE!
PULLOVER
PULLOVER
STATIC LUNGE (one side)
SWITCH SIDE!
STAGGERED RDL (one side)
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE

Finisher:
3 minutes non stop!
DUMBBELL CRUNCH HOLD LEG LOWER
DUMBBELL TOE REACH
DUMBBELL CRUNCH HOLD LEG LOWER

The biceps are worked within the rows and triceps during chest press & shoulder press! There are no specific arms exercises due to this and compound movements such as chest press and rows recruit a lot more muscles over isolation so perfect for shorter workouts!

We finish with some ab specific exercises! Let’s focus on really holding that crunch during the leg lowers, pushing the lower back well into the mat and during toe reaches, how high can you crunch and reach whilst controlling the lowering back to mat? 😁

Perfect workout when you want a full body resistance workout in 30 minutes!

Have fun!! I sure did!! 🔥🤩

Cx

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

Today’s Optional Add-on: https://youtu.be/kZDvg92tTMc

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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40 Comments

  1. Brilliant! Thank you for sharing.

  2. Thank you 🙏🏼❤️👍💪

  3. love this workout! Thank you.

  4. ❤❤❤ Спасибо

  5. ❤❤❤ Спасибо

  6. Caroline u r slayer .. love ur positivity n workouts

  7. 01-09-25

  8. Thank you ❤

  9. Her abs 👏😃

  10. Omg this was insane!!!! ❤

  11. dislike pq estuvo muy fuerte 😭

  12. Great and quick workout!

  13. Did it today!Amazing workout!❤

  14. ❤❤❤con esto queme al menos un tamal 😂😂😂

  15. These comments are inspiring. I am 55 years old, and due to work I don't have a lot of time, so this workout is perfect. Also, it can be done anywhere basically (when traveling I just bring my kettlebell with me and set up laptop in my hotel room and get it done that way). I am using a 25-pound (11.3 kg) kettlebell. There have been times in the past when I stopped (got lazy) for a while (a few weeks or even a month or two) and lost some conditioning, then saw and felt that I needed to start up again. It took a few workouts to not feel sore afterward, but by the 3rd one I was not so sore and tired afterward. Cursed myself for getting lazy and losing focus on the workouts for so long, to be sure.
    I did find that taking a 5-minute break at the halfway point (around 16 minutes in) was enough of a pause for my pulse rate to go down, that i could complete the rest of the workout. But most of the time, I found that if you can make it through all of the squats and lunges for the first half, then you often find yourself looking forward to the 5 arm exercises in a row, 3 of which are done while laying on the floor — and after that, then you are almost done. There have been times where I took my 5-minute break at that point (after the arm exercises, and then came back to do the final 4 exercises The last 2 exercises with all of the swings, I find are the most intense, but by then you are almost at the finish line.
    During my 5-minute breaks (when I needed them), I read through these comments and gain so much inspiration to get me up and going again. This workout is really incredible, what it can do for your body in such a short span of time. I aim for 3-4 times per week. The day in between is a "healing" day. What is also great is, if you get lazy and stop for a bit (eg a few weeks/months, which I really do not like doing at all, but it does happen), it does not take all that long to get back into the swing of things, pardon the pun. The conditioning and tone work that you accomplished previously comes back rather quickly. Thank you Caroline Girvan! Remarkable!

  16. Thank you!! I am on track with you again! Thanks

  17. I DO NOT FEEL MY LEGS. But still i'm feeling alive one more time. Thank you!

  18. ✌️👏🙏

  19. Love this one!!

  20. Your workouts are the thing I’ve been able to stick to doing the most. Going into my 4th week of every other day! It’s amazing how much stronger I feel already. Carrying my toddler I can feel it and that’s exactly what I want!! To be here for my kids and be strong for them, it’s a bonus that it makes me feel great mood wise and all, too!! Thank you soooo much!❤

  21. I swear the more I do legs (especially lunges) the more I hate it😂

  22. Thank you for a great workout! I love the compound movements, the pace and that I can follow along with my own music if I want. Thank you for not yelling or talking and just letting it be about the work. Can’t wait to do more!!

  23. Gosh Caroline. I don't think you like static lunges 😂😂😂😂🤣. I am loving your workouts

  24. This was a great workout and went by fast! I was so proud that I was able to do the lunges. Thank you for the great workout!

  25. The music 😎

  26. why are you doing so many static lunges? it’s too much with no variation

  27. Brutal abbs at the end

  28. loved the pace, very lunges heavy

  29. Me: ok that was probably the last set of lunges… 4 more sets later

  30. The workout is fantastic. Thank you! Caroline!

  31. dunno if i get worse points for this but used a 35kg bar for the rows and the chestpress since i dont have dumbbels that big and skipped 1,5round of rows but did the same weight as you that way. this workout was tough and super effective as usual, perfect to improve pro athletes and sending newbies to the hospital(they really should not try this with the reference weight 🤫) where do i download that tune you use after the workout is done ? that tune makes me super happy when i hear it 😋

  32. Whoa! That was a mental and physical challenge, back to the 60 sec work periods like some of the Iron series… tough on the hands and forearms?? Are there hand and forearm strengthening exercises you can do for that? Love it!

  33. The end was telling me: power or death 🥲🤌🏻🎀Thank you

  34. You've really helped me stay consistent with my fitness goals. Appreciate all you do!

  35. Wow this workout I had to cheat cannot keep up with Caro!

  36. I've done and was great, thank you, Caroline 👍👍👍

  37. I've seen so much progress since following your routines. Thank you for the motivation!

  38. Bom demais, obrigada❤

  39. Sab 12 oct 24

  40. 4642 Jazmyne Summit

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