30 Minute Full Body Dumbbell Strength Workout
Staying strong as a mom is crucial to having better, injury free, high energy days. Truly, moms spend most of their days running around or lifting kids so it only makes sense that we need to be fit and strong (especially in these five exercises!). This dumbbell workout was designed to boost moms strength and abilities all within thirty minutes.
Staying strong is important to me. It’s why I love resistance training and workout the way I do (along with all these other benefits!). Maintaining and improving my strength makes me feel good, it allows me to keep up with my girls and it keeps me injury free.
But to be honest, being strong takes work. It’s not something that comes easily and that makes me feel even better. I want both my girls to grow up loving exercise, movement and always feeling like they can. For me, resistance training does that (want to get started with weights, here’s a few tips!).
That said, strength workouts differ quite a bit from your traditional, fast paced, circuit workout. While circuit workouts can leave you breathless, sweaty and fatigued, when your goal is to develop sheer strength you need to both lift heavy weights but also rest and recover between sets. The goal isn’t to get through the workout as fast as possible but to really engage and active the muscles during the exercises.The goal isn't to get through the workout as fast as possible but to really engage and active the muscles during the exercises. Click To Tweet
The purpose of this full body workout is to really focus on using, recruiting and strengthening your muscles throughout each and every repetition. You need to focus and develop your mind muscle connection. And while you can definitely become stronger if you complete this workout as a circuit (back to back exercises), you’ll target your muscles just a bit differently if you slow it down, lift heavy and rest between sets.
So instead of rushing your way through the exercises, take your time and feel each and every repetition. Make yourself work for it but not fully fatigue your muscles. It’s a delicate balance but a great one.
I chose these dumbbell exercises because they’re simple, most people know them and they’re effective. Exercises like the front squat are critical for everyday movement (especially with kids). We’re constantly up and down and having strong legs helps make that easier. The while the rest of the exercises help target the body as a whole they also focus more on postural muscles that make day to day tasks easier.
It’s natural for me to focus more on the back of the body (posterior chain) because most people are weaker there due to poor posture, pregnancy, desk jobs and a lack of activation. Training the posterior chain also helps prevent injury (check it out), improve posture and keep your body strong overall- seriously, it’s important!
Most of the exercises focus on muscles we normally overlook when going through a circuit (the upper back muscles and the hamstrings and glutes). But it’s these muscles that keep us strong and healthy which is why it’s important not just to do them but to really feel them working as you use them.
This workout is best performed at a slow and controlled pace. Try to challenge yourself with your weights while maintaining proper form and engage each muscle within the exercise.
Ideally this strength workout is performed with straight sets. This means that you’ll complete all the prescribed sets and repetitions of one exercise before moving on to the next. However, if you’re severely short on time, you can use the exercises like supersets (two exercises back to back). This would pair an upper and a lower exercise for the first two groups and thus you shouldn’t be too fatigued to keep your weights heavy.
Make sure you’re giving lots of time between sets (1-2 minutes) for your central nervous system to recovery.
A1. DB front squat 3 sets x 8 6 6
B1. Bentover DB Row 3 sets x 8 6 6
C1. DB Lunge 3 sets x 8
D1. Standing Shoulder Press 2 sets x 8
E1. DB Romanian Deadlift 2 sets x 10
F1. Single Leg Hip Thrust 2 sets x 12
Don`t forget to pin this 30 minute full body strength workout!
This thirty minute full body workout is meant to boost your strength. It targets your entire body and is simple, fast and effective.
Looking for more fitness tips? Check out 10 Posterior Exercises For Moms and Why & How To Warm Up