25-Minute Full Body Strength + Abs (Stronger 25, Day 5)

Build total body strength and a strong core with this 25-minute full body strength and abs workout. Each circuit pairs a dumbbell strength training exercise with a core-sculpting ab exercise for a challenging and efficient dumbbell workout.

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Build total body strength with an emphasis on the core in this dumbbell workout at home.

This is the final workout in week one of our Stronger 25 Strength Training Program. Yesterday we got the heart rate up and burned calories with a Sweaty Standing Abs Workout. Today we’re back to strength training — targeting the total body with compound dumbbell strength exercises.

Today’s workout combines full body strength training and functional core training. Strengthen all the major muscle groups in the body during the first exercise of each circuit. Then, focus on building deep core strength and stability during the second exercise.

This combination strengthens your balance, coordination and stability which will improve your ability to perform everyday activities.

two women performing a dumbbell high pull in a full body strength workout

Full Body Strength FAQs

Can You Build Full Body Strength With Dumbbells?

Yes! Dumbbell exercises are a great way to engage more of the smaller, stabilizing muscles in the lower body, upper body and core. The key to building strength is to focus on progressive overload – gradually increase the: weight (lift heavier), frequency (days per week) or number of repetitions performed.

How Do I Start Strength Training with Dumbbells?

The key to strength training with dumbbells is choosing an appropriate weight for each exercise. You want a weight that challenges you, while still allowing you to perform reps with good form. The last two to three reps of an exercise should feel challenging to complete – that’s a good indicator that you’re using the appropriate weights.

two women performing a low squat hold and dumbbell back row in a full body strength workout

25-Minute Full Body Strength + Abs

Stronger 25: Day 5

Build muscle and challenge your core stability with this 25-Minute Full Body Strength and Abs Workout.

This workout is effective, efficient and engaging — compound strength exercises will target every major muscle group in under 30 minutes.

Add full body workouts like this one to your workout routine 1-2 times a week to build muscle mass and increase endurance.

Workout Equipment:

A medium-to-heavy set of dumbbells. I suggest anywhere from 8-25 lbs. We used 10-20 lb dumbbells in this workout.

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Workout Instructions:

Follow along with the guided Full Body Strength and Abs Workout on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 5 Circuits
  • 2 Moves Per Circuit (One Full Body Strength Move and One Abs and Core Exercise)
  • Timed Intervals (40 seconds work, 10 seconds rest)
  • Repeat Each Strength Exercise x 2 Sets Back-to-Back, Then Perform the Ab Exercise x1 Set
  • Bonus Core Circuit

Workout Outline

CIRCUIT ONE:
Strength: Squat and Alternating Back Rows
Abs: Stack On Push Up and Plank Row, R

CIRCUIT TWO: 
Strength: Staggered Deadlift, Snatch and Shoulder Press
Abs: Stack On Push Up + Plank Row, L

CIRCUIT THREE:
Strength: Reverse Lunge Hold and Bicep Curl
Abs: Wood Chop, R

CIRCUIT FOUR:
Strength: Lateral Lunge and Upright Row
Abs: Wood Chop, L

CIRCUIT FIVE:
Strength: Single Leg Glute Bridge Hold and Skull Crushers
Abs: 4 Scissor Kicks and Roll Up Crunch

ABS AND CORE:
1. Plank Dumbbell Drag and Row
2. Half Kneeling Chop, R
3. 4 Scissor Kicks and Roll Up Crunch
4. Half Kneeling Chop, L

5 Best Dumbbell Strength Exercises

Squat and Alternating Back Rows

Targets: Quads, glutes, hamstrings, hips, inner thighs (or adductors), lats, abs and core.

two women performing a squat and two back rows in a full body dumbbell workout

How To Do A Squat and Alternating Back Rows

  1. Stand with feet wider than hips, heels in and toes pointed slightly out (wide squat or sumo squat stance). Hold one dumbbell in each hand between your legs.
  2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
  3. Pause and hold at the bottom of your sumo squat to perform two alternating back rows.
  4. Pull the dumbbell in your right hand back towards your right hip (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 and repeat on the left arm.
  6. After performing two dumbbell back rows, drive through your heels, squeezing your glutes and inner thighs to return to standing.

Staggered Deadlift, Snatch and Shoulder Press

Targets: Legs, glutes, hamstrings, hips, lower back and core.

two women performing a staggered deadlift and snatch and overhead shoulder press in a dumbbell workout

How To Do A Staggered Deadlift, Snatch and Shoulder Press

  1. Stand with feet hip-width distance apart, knees slightly bent. Hold one dumbbell in each hand at your hips, palms facing in towards your body.
  2. Stagger your feet, so your left leg is slightly in front of your right foot. Kickstand your back right foot, right heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back right 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. Drive through your front left heel to push your hips forward, pulling the dumbbells back up towards your hips as you stand tall.
  5. As you stand tall, perform an overhead snatch with the dumbbell in your right hand by ‘snatching’ the weight overhead with your right arm (using the power and momentum created by your legs and hips). You should finish standing tall with your right arm straight overhead; lock out your elbow.
  6. With control, lower the dumbbell back down to shoulder height and perform two single arm shoulder presses by pressing the dumbbell in the right hand overhead.

Reverse Lunge Hold and Bicep Curl

Targets: Legs, glutes, quads, biceps and core.

two women performing a reverse lunge hold and bicep curl in a strength workout with dumbbells

How To Do A Reverse Lunge Hold and Bicep Curl

  1. Start standing in a neutral position, feet hip-width apart, holding a dumbbell in each hand, palms facing in towards each other (hammer curl grip).
  2. Step your right foot back into a reverse lunge. Lowering your right knee towards the mat, aiming for 90-degree angles in both knees.
  3. Hold at the bottom of your lunge and rotate the palms out. Then squeeze the bicep muscle to curl the dumbbells up to shoulder height, performing a standard bicep curl (supine curl).
  4. With control, slowly lower the dumbbells down to your sides. Rotate the palms so they’re facing in again and perform a hammer curl. Maintain the reverse lunge hold the entire time.
  5. Then squeeze your left leg glute, driving your back, right leg forward as you stand back up to the starting position.
  6. Repeat the sequence, alternating the leg that steps back into a reverse lunge.

Lateral Lunge and Upright Row

Targets: Gluteus medius (the outer part of your butt used for side-to-side movements), quads, hamstrings, hip adductors and abductors, hip flexors, calves, core and shoulder muscles.

two women performing a lateral lunge and upright row with a dumbbell in a full body strength workout

How To Do A Lateral Lunge and Upright Row

  1. Stand with your feet under hips, holding a dumbbell in your left hand.
  2. Step your right leg out to the side 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. Knees and toes are pointing forward.
  3. Then, drive off your right foot to reverse the movement, stepping back to center.
  4. As you stand tall, pull your left elbow up towards your left shoulder, gliding the dumbbell up your body. This is an upright row. Option to add a balance challenge and perform a knee drive on the right leg as you stand.

Single Leg Glute Bridge Hold and Skull Crushers

Targets: Legs, glutes, hamstrings, inner thighs, triceps (back of the arm) and core.

two women performing a single leg glute bridge hold and skull crushers in a strength workout at home

How To Do A Single Leg Glute Bridge Hold and Skull Crushers

  1. Start laying on your back, right foot planted flat on the ground, left foot extended straight overhead (ankle stacked over knee). Hold one dumbbell in each hand, fully extending your arms so the dumbbells are directly overhead, palms facing one another.
  2. Press through your heel to lift your glutes off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips. Hold this single leg glute bridge.
  3. Bend at the elbows to slowly lower the dumbbells towards your head (just bending at the elbows). This is a skull crusher.
  4. Then push the dumbbells back overhead to return to the starting position. Repeat to perform as many skull crushers as possible in the timed interval, maintaining the single leg glute bridge hold the entire time.

Modification: Option to perform skull crushers while holding a double leg glute bridge (keeping both feet flat on the ground).

Stronger 25 Feature Image. Woman performing an oblique crunch and knee drive.

A 2-week, strength training program designed to help you feel stronger in just 25 minutes a day.

If you liked this full body strength and abs workout at home, download the FREE, 2-Week Full Body Workout Plan.

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