30-Minute Full-Body Workout At Home

How To Do A Single, Single, Double Back Row

1. Stand with your feet shoulder-width apart, with a slight bend in both knees.
2. Hold a dumbbell in each hand, palms facing in towards the midline of your body (narrow grip).
3. Hinge forward at the hips, maintaining a flat back, belly button pulled back towards your spine.
4. Pull the dumbbell in your right hand back towards your right hip to perform a single-arm row on the right. Think of pulling from your elbow joint versus your wrist, as if you were starting a pull-start lawnmower. Stop once your elbow is in line with your rib cage, making a straight line from shoulder to elbow. Hold the row at the top for a moment, squeezing your shoulder blade in.
5. With control, lower the dumbbell back to the starting position.
6. Switch sides, this time pulling the dumbbell in your left hand towards your left hip, performing a single arm row on the left side before lowering the dumbbell back to starting position.
7. Then, squeeze your shoulder blades together as you pull both the right and left arms back towards your hips, elbows parallel to your ribcage, performing a standard back row.

How To Do A Lateral Squat

1. Stand with your feet wider than your hips, with your knees and toes pointing forward. Hold one dumbbell vertically at your chest, elbows tucked in.
2. Shift your weight into your right heel as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single-leg squat with your right leg while your left leg remains straight.
3. Then, drive through your right foot to reverse the movement, pushing you up to center.

How To Do A Lateral Lunge and Single Arm Row

1. Stand with your feet under hips, holding a dumbbell in your right hand.
2. Step your left leg out to the side as you push your hips back, bending your left knee while leaving your right leg straight. Think of performing a single-leg squat with your left leg. Knees and toes are pointing forward.
3. Hold at the bottom of the lateral lunge, then pull your right elbow back towards your right hip, performing a single-arm row. With control, lower the dumbbell back to starting position. Repeat, performing 3 single-arm dumbbell rows.
4. Then, drive off your right foot to reverse the movement, stepping back to center.

How To Do A Dumbbell Pullover and Alternating Leg Lower

1. Lie on the floor, performing a slight pelvic tilt to press your lower back into the mat. Lift your knees to form a 90-degree angle. Your knees should be stacked on top of your hips.
2. Hold a dumbbell in each hand and extend your hands straight overhead toward the ceiling. Inhale, letting your belly expand.
3. Exhale, engaging your core and simultaneously extending your left leg and right arm away from your body, lowering the dumbbell in your right arm towards the ground with control. Your left arm and right leg remain in place. With control, inhale as you return to the starting position.
4. Then repeat on the opposite side, exhaling as you extend your right leg and left arm away from the body, lowering the dumbbell in your left arm towards the ground. With control, return to the starting position.

How To Do A Bicep Curl and Shoulder Press

1. Start standing feet shoulder-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing in towards each other (hammer curl grip).
2. Squeeze the front of your arms to curl the weights up towards your shoulders, performing a bicep curl. Think about keeping your elbows tucked into your sides and shoulder blades pulled down.
3. Pause when the dumbbells reach your shoulders, then perform a narrow overhead shoulder press by pushing the dumbbells overhead until both arms are fully extended, biceps near your ears.
4. Slowly and with control, lower the dumbbells to shoulder height, then slowly reverse the bicep curl, lowering the dumbbells down to your sides.

How To Do A Split Lunge

1. Start standing feet hip-width apart, holding one dumbbell in each hand at your sides.
2. Step your right leg back into a lunge position. Imagine your feet are on train tracks – front left foot planted on the mat and back right toes on the mat. Feet stay planted in this position throughout the entire movement.
3. Lower your back right knee towards the mat until your front thigh is parallel to the mat. Both knees bent at 90 degrees. Shoulders remain stacked over hips.
4. Then drive up through your front heel to stand tall, returning to the top of the movement.

Modification: If lunges hurt your knees, substitute one of these lunge/squat alternatives.

How To Do An Alternating Front Lunge and Single Arm Curl Press

1. Start standing, feet hip shoulder width apart. Hold a dumbbell in each hand at your sides, palms facing in (narrow-grip).
2. Step your left foot forward into a front lunge, bending both knees at 90 degrees and lowering until your left thigh is parallel to the floor.
3. Hold this low lunge position, then exhale as you curl the dumbbell in your right hand to your right shoulder, performing a hammer curl on the right side.
4. Then, press the dumbbell straight overhead, right wrist stacked over right shoulder, to perform a single-arm shoulder press.
5. Slowly and with control, lower the dumbbell first to your shoulder, then to your right side.
6. Then, drive off your front heel to reverse the lunge, driving through your left heel to return to a standing position.

How To Do A Step Through Chop

1. Stand with feet hip distance apart and staggered, left foot slightly in front of right foot. Hold a dumbbell in both hands horizontally at your right hip.
2. Brace your core as you bring the dumbbell from your right hip over your left shoulder, stepping your back right foot parallel to your left foot as you drive the dumbbell up. Think of powering the movement from your hips and glutes rather than your arms.
3. With control, lower the dumbbell to your right hip and step your right foot back, returning to the starting position.

How To Do A Overhead Tricep Extension

1. Stand with feet hip-distance apart, core engaged and a soft bend in your knees.
2. Hold one dumbbell or two dumbbells vertically overhead and activate your core by squeezing your glutes and abs to protect your lower back.
3. Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think “hide the dumbbell, show the dumbbell” if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).

How To Do A Staggered Deadlift and Squat

1. Stand with feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand in front of your thighs, palms facing in towards your body.
2. Stagger your feet, so your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back left toe.
3. Maintain a staggered stance as you hinge at the hips. Pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs, core tight.
4. Press evenly through your heels to stand tall, returning to the starting position.
5. Then, drop your hips, bending at the knees to perform a staggered squat. Aim for 90-degree bends in both knees.
6. Press through your heels to stand tall, returning to the starting position.
7. Continue this pattern, alternating one staggered deadlift with one staggered squat.

How To Do A Push-Up and Dumbbell Burpee

1. Stand with feet hip-distance apart or a little wider. Hold a dumbbell in each hand in front of your hips.
2. Engage your core and lower your hips down to the bottom of a squat as you place the dumbbells on the ground between your feet.
3. Step or jump both feet back to a high plank position. Make a straight line with your body from head to feet.
4. Perform a controlled push-up, lowering your chest toward the ground as your elbows track back close to your body.
5. Pause for a moment, then in one explosive movement, jump both feet forward and land in a low squat just outside your dumbbells.
6. Explosively stand up, pulling the dumbbells up the front of your legs as you return to the starting position.

Modification:  If you can’t do a full push-up on your toes, you can substitute one of these push-up modifications. If push-ups hurt your wrists, substitute one of these exercises for wrist pain.

How To Do A Dumbbell Seated Twist (Russian Twist)

1. Start in a seated position on the ground or on a yoga mat. Lean your torso back until you feel your core engage. Option to hold a dumbbell horizontally in both hands. To make it more difficult, float one or both feet off the ground.
2. On an exhale, rotate your shoulders and torso to the right as you bring the dumbbell to tap the mat outside of your right hip. Inhale as you use your obliques and outer abs to return your chest to center.
3. Then repeat on the opposite side, rotating your shoulders to the left as you bring the dumbbell to tap the mat outside of your left hip.