Summer Challenge Day 10: 30-Minute Full Body Workout (Muscle Building)
DAY 10 of our Summer Workout Challenge: 30-Minute Full Body Workout (Muscle Building)
The FINAL workout in our Build 30 Program is a true muscle building workout! End the program strong with a full body dumbbell strength workout at home.
► This is DAY 10 of our Summer Workout Challenge: Build 30! Find all of our Build 30 Workouts in this playlist:
Become a member of Team NML (for exclusive workouts, community + accountability):
THE WORKOUT: 30-Minute Full Body Workout (Muscle Building)
► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 15-20 lb dumbbells.
My Dumbbells (affiliate link):
*Discount Code: NMLTF5
My oversized yoga mat is from Gorilla Mats (affiliate link):
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
️ Begin with Rep Challenge
️ 7 Full Body Exercises
️Timed Intervals (30 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
️Repeat Each Exercise x2 Sets Back-to-Back (Strict Sets)
️5 Minute Burnout Ladder To Finish
►Workout Outline:
30 Reps: Dumbbell Burpees
1️⃣ Kang Squat + Swing
2️⃣ 80/20 Uneven Squat + Hammer Curl Switch
3️⃣ Alternating Staggered Deadlift + Clean + Press
4️⃣ Lateral Lunge + Back Row + Balance Clean
5️⃣ Snatch + Rack + Split Lunge
6️⃣ Glute Bridge March + Single Leg Skull Crushers
7️⃣ Commando Climbers
5-Minute Ladder
Power: Dumbbell Burpees
Isometric Hold: Push Ups + Squat Hold
►TIME STAMPS:
00:00 Workout Introduction
01:10 Warm Up
06:30 30 Rep Big Move
09:10 Kang Squat + Swing
11:00 80/20 Uneven Squat + Hammer Curl Switch
12:50 Alternating Staggered Deadlift + Clean + Press
14:45 Lateral Lunge + Back Row + Balance Clean
16:30 Snatch + Rack + 2 Split Lunges
18:35 Glute Bridge March + Single Leg Skull Crushers
20:40 Comando Climbers
22:45 Ladder Burnout
30:05 Cool Down + Stretch
️ Find This Workout on NML:
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LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker --
► lululemon strongfeel Training Shoes --
► lululemon Wunder Train High-Rise Tight --
► lululemon Wunder Train High-Neck Cross-Back Tank Top --
► lululemon Wunder Train Strappy Racer Bra --
RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker --
► lululemon strongfeel Training Shoes --
► lululemon Wunder Train High-Rise Tight --
► lululemon Align High-Neck Tank Top --
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DOWNLOAD the Free 2-Week Workout Challenge Here:
WEEK 1:
▪️Day 1: Full Body (Leg Focus) —
▪️DAY 2: Chest + Triceps —
▪️DAY 3: Core, Cardio + Mobility —
▪️DAY 4: Glutes + Hamstrings —
▪️DAY 5: Full Body + Abs —
WEEK 2:
▪️DAY 6: Full Body (Arm Focus) —
▪️DAY 7: Quads + Glutes —
▪️DAY 8: Core Circuit —
▪️DAY 9: Back + Shoulders —
▪️DAY 10: Full Body — You are here!
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