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30 Minute Workout Video: Full Body Dumbbell Workout

I was sore for two days after this challenging, 30-Minute Full Body Dumbbell Workout! Follow along as I coach you through 7 full body resistance training exercises in a pyramid-style workout format that will build muscle and burn calories.

We’re back with another PYRAMID FORMAT workout!

You LOVED the last 30-Minute Strength + Cardio Pyramid Workout we published. So I was beyond excited when my friends at the Minnesota Beef Council wanted to team up for a ‘BeefStrong’ 30-Minute Pyramid Workout Video.

In fact, Becky and Jared {pictured below}, two actual beef farmers in Minnesota, joined me for this full body dumbbell workout.

‘BeefStrong’ Full Body Dumbbell Workout

What’s a ‘BeefStrong’ workout you ask?

This full body workout was inspired by the everyday strength of farmers. The seven resistance training exercises in this 30 minute workout video are based off everyday movements performed by farmers — from a hay bale throw to the farmer’s carry. 

I have so much respect for farmers and the work they put in daily to put food on the table {their own and mine}. They’re up every day, rain or shine, to care for land and livestock. That consistency and strength is what inspired this ‘BeefStrong’ workout!

The Benefits of Free Weight Workouts

A free weight is any kind of weight that isn’t attached to an apparatus {think dumbbells, barbells, kettlebells, etc}. The alternative to free weights would be the exercise-specific machines you see at the gym, like a cable resistance training machine.

I personally prefer free weight training for a couple reasons:

1. You can do them anywhere, specifically at home. No gym required.
2. According to The American Council on Exercise, training with free weights provides better overall strengthening than using machines because they mimic natural movements. This means that free weights allow you to strengthen the smaller, harder to target, stabilizer muscles {like those found in your core}.

There’s also something to be said for strengthening your body in ways that support your daily movements. This dumbbell workout at home was designed in partnership with the Minnesota Beef Council; inspired by the everyday strength of beef farmers in action.

By incorporating exercises that mimic your body’s natural movements, you both build lean muscle AND build strength that allows you to accomplish everyday activities with ease. And injury free.

If you haven’t noticed, dumbbell workouts at home are my jam, and the foundation of NML. Free weights tend to be inexpensive and take up little space, so if you workout at home often, I suggest having a lighter and heavier set of dumbbells or free weights.

The Workout: 30-Minute Full Body Dumbbell Workout

As I previously mentioned, this full body dumbbell workout was designed in partnership with the Minnesota Beef Council; and inspired by the everyday strength of beef farmers in action.

Equipment: Medium-to-Heavy Pair of Dumbbells {8-15 lbs}

Instructions: Follow along with the full length, 30-minute full body dumbbell workout video at the top of this post. I’ll coach you through seven resistance training exercises inspired by the daily functional strength movements of beef farmers. The workout is performed in a stack-on, pyramid format.

Which means you’ll perform each exercise for 30 seconds, adding on moves as you climb up the pyramid. So it will look like this:

• Set 1: Perform Move 1  for 30 seconds, followed by 30 seconds of rest
• Set 2: Perform Move 1 for 30 seconds + Move 2 for 30 seconds, followed by 30 seconds of rest
• Set 3: Perform Move 1 for 30 seconds + Move 2 for 30 seconds + Move 3 for 30 seconds, followed by 30 seconds of rest

You’ll continue this stack-on, pyramid format until you complete moves 1 through 7. Then you’ll go back down the pyramid in reverse order, dropping off Move 1, then Move 2, then Move 3 and so on!

Again, you can simply follow along with the full length, 30-minute full body dumbbell workout video at the top of this post. I’ll coach you through each resistance training exercises and timed interval as we go. 

Alternatively, you can screenshot the exercises for this free weight workout below:

Warm Up — If you’re not following along with the warm up we do in the workout video at the top of this post, I suggest doing this 5-Minute Warm Up for At-Home Workouts.

1. ‘Hay Bale Throw’ Narrow Squat + Chop
2. ‘Barn Door Openers’ Single Arm High Pull + Tap In {or Jack for a high impact challenge}
3. ‘Pull Starts’ Reverse Lunge + Back Row
4. ‘Farmer Push Up’ 2 Push Ups + 2 Plank Walks
5. ‘Farmer’s Carry Lateral Shuffle’ Lateral Shuffle with 1 Dumbbell Pick Up + Set Down
6. ‘BeefStrong Man Maker’ Plank Row + Squat + Curl + Thruster
7. ‘Feed Bag Toss’ Seated Twist + Press

Cool Down — Again, if you’re not following along with the cool down we do in the workout video at the top of this post, I suggest flowing through these 8 Mobility Exercises.

For more full-length workout videos click here!

Post-Workout, Protein-Packed Dinner

Did you know that beef provides 10 essential nutrients required by your body EVERY single day?! Including Vitamin B6, Vitamin B12, Riboflavin, Niacin, Iron, Choline, Phosphorous, Zinc, Protein, Selenium. Beef is also a great source of Iron, which is particularly important for my family {because both my son and I struggle with low iron levels}.

Follow up this ‘BeefStrong’ workout with a high-quality, protein-packed beef dinner. I’ve got you covered with these 5 Simple Dinner Ideas Using Beef; that can all be made in 30 minutes or less!

After intense exercise or physical training, high-quality protein supports muscle recovery and repair. A 3-ounce serving of lean beef provides between 25-30 grams of high-quality protein, which is the optimal amount to help active individuals recover from exercise {Minnesota Beef Council}.

Minnesota Beef Council

This is a sponsored post in partnership with the Minnesota Beef Council. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

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