50 Min 🔥 STANDING FULL BODY Strength Dumbbell Workout At Home

Tap in for this 50-minute all-standing full body dumbbell workout is designed to help you build total-body strength and increase muscle definition—all without going to the floor. Perfect if you’re looking for a no-mat, at-home strength workout using dumbbells/weights only.

💪 Workout Structure
⏱ Total Time: 57 Minutes

• Warm-Up: 3 minutes (6 exercises, 30 seconds each)

  
  

• Main Workout: 50 minutes → 25 strength exercises → 5 sets of 5 exercises → Repeat each set 2X

  
  

• Cool Down: Short stretch at the end

🔥 This is a strength-focused workout, targeting legs, glutes, arms, shoulders, back, chest, and core, while keeping your heart rate elevated—all standing, no floor work.

Workout Details:
0:00 Intro

1:11 Warm Up

4:50 RDL + Clean + 2X Press
5:50 Side Lunge (R) + Upright Row (L)
6:50 Front Lunge + Pec Fly
7:50 Side Lunge (L) + Upright Row (R)
8:50 Squat + Knee to Elbow Crunch

9:50 RDL + Clean + 2X Press
10:50 Side Lunge (R) + Upright Row (L)
11:50 Front Lunge + Pec Fly
12:50 Side Lunge (L) + Upright Row (R)
13:50 Squat + Knee to Elbow Crunch

14:50 Standing Chest Press
15:50 Wide Row + Kickback (R)
16:50 Wide Row + Kickback (L)
17:50 3 Squat Pulses + Good Morning
18:50 3X Hammer + 3X Inward Curls

19:50 Standing Chest Press
20:50 Wide Row + Kickback (R)
21:50 Wide Row + Kickback (L)
22:50 3 Squat Pulses + Good Morning
23:50 3X Hammer + 3X Inward Curls

24:50 Lunge + Woodchopper (R)
25:50 Lunge + Woodchopper (L)
26:50 Alt ISO Side to Side Thruster
27:50 Extension to Calf Raise
28:50 Toe Reach Lunge

29:50 Lunge + Woodchopper (R)
30:50 Lunge + Woodchopper (L)
31:50 Alt ISO Side to Side Thruster
32:50 Extension to Calf Raise
33:50 Toe Reach Lunge

34:50 Suitcase Squat + Lateral Raise
35:50 Staggered Squat (R) + Knee Drive (L)
36:50 Staggered Squat (L) + Knee Drive (R)
37:50 Wide Biceps Curls
38:50 Alt DB Snatch

39:50 Suitcase Squat + Lateral Raise
40:50 Staggered Squat (R) + Knee Drive (L)
41:50 Staggered Squat (L) + Knee Drive (R)
42:50 Wide Biceps Curls 4
3:50 Alt DB Snatch

44:50 Reverse Lunge + Curl
45:50 B-Stance RDL + Row (R)
46:50 B-Stance RDL + Row (L)
47:50 Elevated Squat
48:50 Core Twist

49:50 Reverse Lunge + Curl
50:50 B-Stance RDL + Row (R)
51:50 B-Stance RDL + Row (L)
52:50 Elevated Squat
53:50 Core Twist

54:55 Cool Down