35 Min Full Body Strength Workout | Compound Lifts with Dumbbells

Get ready to sculpt lean muscle and build total-body strength in just 35 minutes! We’ll train every major muscle group using descending tri-sets designed to help you lift heavier, feel stronger, and finish your workout feeling capable, confident, and accomplished.

I used a bench + a set of 8kg/17.5 lbs + 12.5kg/27.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

💪 EQUIPMENT NEEDED:
~Dumbbells
~Floor mat
~Bench (optional)
~Optional: water, towel, space to move!

⏱ FORMAT:
~Tri-set format x 3 rounds
~Descending time scheme:
Set 1: 40 secs work/15 secs rest
Set 2: 30 secs work/15 secs rest
Set 3: 20 secs work/10 secs rest
~ Final Push Finisher
~38 minutes total including warm-up & cool-down
🔥 Burn: ~200 calories (approx.)

🧠 SET YOUR FITNESS WATCH TO:
“Functional Strength Training” or “Strength Training” depending on your weights, pace, and intensity.

📋 WORKOUT DETAILS:

Tri-Set 1
1️⃣ Front Squat | 12.5kg/27.5 lbs
1️⃣ Curl to Press | 8kg/17.5 lbs
1️⃣Tuck Crunch | 8kg/17.5 lbs .

Tri-Set 2
2️⃣ Alt Kickstand Deadlift | 12.5kg/27.5 lbs
2️⃣ Alt Upright Row | 8kg/17.5 lbs
2️⃣ HR Push-Up Ankle Tap .

Tri-Set 3
3️⃣Step-Up Knee Drive | 8kg/17.5 lbs
3️⃣Alt Bentover Row | 8kg/17.5 lbs
3️⃣Elevated Frog Pump .

Tri-set 4
5️⃣Sumo Squat Curl | 8kg/17.5 lbs
5️⃣Chest Press | 8kg/17.5 lbs
5️⃣Leg Lower + Hip Lift .

🧨 Finisher - 2 x(30 secs work/10 secs rest)
1️⃣Clean & Press | 8kg/17.5 lbs
2️⃣DB O’head March | 8kg/17.5 lbs
3️⃣Plank