30 minute STRENGTH TRAINING HOME WORKOUT (best gym workout for busy people!)
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- Опубликовано: 18 сен 2024
- This is the best gym workout, busy people can do at home!
Crush your fitness goals with this intense 30 minute strength training home workout! Perfect for building muscle and increasing strength, this low-impact routine uses only dumbbells, making it ideal for home or gym. Target every major muscle group in just half an hour with my carefully designed routine!.
🏋️♀️ Full Body Workout
💪 Build Muscle & Strength
⏱️ 30 Minutes
🔩 Dumbbells Only
🏠 Home or Gym Friendly
Challenge yourself with the right dumbbell weight - the last two reps should be tough but doable with proper form. When those final reps start feeling easy, it's time to level up your weights!
#strengthtraining #homefitness #dumbbell
✅ W O R K O U T
Warm up videos • WARM UP
Intervals are 40 seconds work and 20 seconds rest
Move from one exercise to the next, each combo repeats for a total of 3
1️⃣ COMBO SET ONE
Bent arm lateral raise 10lb/4.5kg (my weight per dumbbell for reference only)
Narrow stance (hip width) squat 30lb/14kg
Overhead triceps extension 25lb/11kg
Supinated grip row 25lb/11kg
2️⃣ COMBO SET TWO
Biceps curl 15lb/6.5kg
Lateral lunge 25lb/11kg
Decline chest press 20lb/9kg
Hip twist (bodyweight)
3 MIN COOL DOWN
📌 LATERAL LUNGE - sit back and down onto the glute. Knee should be stacked over the ankle at the bottom. Press hard through the foot to come up.
📌 HIP TWIST - engage the core, drawing the ribs towards the hips. To increase difficulty, kick the top leg out on each side.
I have a full time career outside fitness, children still living at home and a lot of ‘livin to do so my workouts need to be SHORT but EFFECTIVE. I’m a certified personal fitness trainer and an AB-solute NERD 🤓 when it comes to exercise science which is why my results are this great, in only half the time!
Weight workouts using combo sets are insanely time efficient which improve consistency, helping me reach my goals faster than using traditional/boring straight sets. The exercises in each combo involve different muscle groups so my shoulders, back and chest are resting while working my legs, for example.
I complete three, 30 minute full body workouts each week, leaving a recovery day between sessions. Notice I didn’t say “rest day”. Active recovery includes any form of movement, including walking. Movement increases blood flow, delivering oxygen to sore and tired muscles helping them recover faster and feel better, sooner!
👍🏻 S O C I A L S
RUclips: / @liftwithcee
Instagram: / cheryl.c.coulombe
Facebook: I’m not on FB, those are fake accounts. I’ll never ask you for $ or message you to join a group.
🛑 D I S C L A I M E R
This is my own personal workout and may not be right for you. If you’re new to exercise or planning on embarking on a new fitness program, you should consult your physician first. All information is intended for your general knowledge and is not intended for use if you are a minor, are pregnant, or have a health condition. Please know that by engaging in any exercise or workout program, you do so at your own risk.
© 2024 Cheryl Coulombe
All Rights Reserved
![FULL BODY dumbbell workout at home [muscle + strength training plan]](http://i.ytimg.com/vi/eJJYiKfjy00/mqdefault.jpg)
Complete three, LIFT WITH CEE 30 minute full body workouts each week! When you're familiar with a workout routine it's easier to focus on proper form, get a better connection to the target muscle and know when it's time to increase the dumbbell weight. For this reason most people complete the same workout three times before moving on to a different video. But, if picking a different 30 minute workout each time helps you to be consistent, DO THAT!
Cee I turned on my TV and was surprised by the young woman I see! Love the new doo. I won’t be able to tell folks I’m working out with an older woman.
I started my health Journey October 2023 and you have been a consistent part that journey. I’m a post menopausal woman who have struggled with losing weight and keeping it off. I have lost 45 lbs of my 50 lbs goal. That last 5 lbs is a bear. Your workout is the right fit. I’ve started out with no weights and have increased my weights overtime. I look AMAZING, and don’t mind saying it. I’ve gotten so many compliments and people ask if I’m taking a weight loss drug. I say NO, I lift with Cee and share your videos with them. Thank you.
You lift with Cee how many times a week?
I lift 3 days and do a 30 min spin class (GCN on RUclips) 3 days. One day is rest, or walk, or hike. I also use MyNetDiary app to count my calories.
What I love about your workouts…simple, short and straightforward. Get it done. For most people that’s perfect!
Here’s my suggestion for anyone wanting the warmups. Save a warmup and your favorite Cee workout video to a playlist and then when you’re in the playlist-hit “play all”-there you have your warmup and your workout all in one! Thank you Cee for everything you do!
Or, use one of the five minute warm up videos saved to the top of my channel homepage!!
Thank you Cheryl for all that you do for us for FREE. Honestly people stop being lazy and do your warm ups and cool downs yourself. If you have been watching an doing for awhile you should have a good idea of how to do that.
Exactly !!
I would like to see the old format where Cheryl starts with a warm-up at the beginning of the video. It's not because I'm too lazy to do it myself or to turn on her previous warm-up videos. I've been following her channel since December and already know all the routines. I don't just enjoy the workouts; for me, it's like meditation. I tune in, follow her voice, and don't think about anything else. It's very relaxing. Doing the warm-up by myself, without her voice and music, feels kind of lonely.
Its the same for me!
and for me!😍
There’s two warm up videos at the top of my channel! I include a voiceover so you can hear me. If you can’t press play on those, I can’t help you!
OHMYGOSH it's like Christmas with all these new workouts!!!! And thank-you!!❤
You are killing me here. Trying to stick with a couple of these for a solid month but I have FOMO😂😂 I love all of these!
😘
Me too! I’m supposed to still be doing the last one. Ha ha. I rationalized trying this one today. 😂. It was great, as always.
If you want an honest opinion, I love the gray hair. And I would rather have a warmup than a cooldown stretch. Thank you for all you do for us regular gals.
Dang girl! You already looked amazing and now you look even younger??? Please share from the fountain! Love your workouts! Thank you for your videos!
Lighter blonde is better. Most people can’t “do” your recent platinum, but you definitely can. (I’ve been doing your split compound workout playlist for 2 months - getting better and more fit. Thanks!)
Love the new format, bring it on September!!
Thanks Cheryl for another great workout!
I’ve been doing workouts since Jan this year and they have changed my body. Helped me stay consistent and I look forward to them as I know what to expect. They are easy to follow. Thank you so much.
That’s one for me! Thank you for the diversity and whole body workout! 🎉
Day two of this workout. Fun island beat at the end!🎉
And that’s three.
Love the lunges 🎉
I do your workouts on my lunch breaks. Love that there’s no time waste! I feel like it’s a small meditation time of my day. My weights and some music!! Love it!!!❤
I made it! 😅 I upgraded to adjustable dumbbells. Proud to say I can lift 20lbs on each side now, but fewer reps. In time I will get there. Thank you, Cheryl.
I love this one…September is looking and feeling good! ❤ Thank You!
Cheryl. I Love your New look/hair. You look Amazing! And Thank you for the work out vids, Love these too! I gave up the gym 😊❤
Absolutely love all of these new workouts!!!
Surprising benefit to the timed workouts- I can talk to my children while I’m exercising instead of worrying about getting the reps right! Thank you!
Fabulous workout format!
Hi Cheryl, Im new to you and delighted to have discovered you. After chemo ending in December for breast cancer my bones are shot and need to work on my bone density, along with already being osteopenic, thank you so much for all that you do, im determined to do 3 x week and cant wait to discover more of your workouts 😊
Love your workouts, Cheryl! Thank you!
Just wanted to send a quick thank you from England. I've tried a few, very good, on-line coaches but you are the absolute best! Sticking with you now - well done!
Thanks for the Workouts, they just works perfectly for me from the comfort of home. Thank you thank you!!!!
Can’t wait to do this. Is there a way for women to post progress pictures from using your programs? It would be amazing to see. So many success stories in the comments…. I hope you feel so encouraged that you are changing lives, Cee!!!
I absolutely love your workouts!!! Thank you!!!
I'm 59 and feel strong and amazing!!!
Great workout as usual. Thank you.
Fantastic thanks Cee, love the focused no fuss quiet approach of your workouts ❤😍👌🙌
Thank you! Completed my work out for today!
Cheryl, thank you for this one....a bit more legwork included...great!
love from germany
Cee...this is my first of many workouts with you. Ty for this life saving content.
Welcome and thanks for saying hi!
Thank you Cee just missed a week as been away but back on it at week 20 now ❤x
You really are the best!
Loved this!!
Love these!
Another fantastic workout 🎉
Cheryl - would you be open to do a video on menopause? What do you do - HRL, nutrition, symptoms and how you deal with them etc. I noticed a massive weight gain in the last year and nothing seems to help - I eat healthy, exercise, reduced stress and it only got slightly better (though the gain stopped which is a good thing). Love your videos and use them in the gym - thanks for empowering us!
Love this❤
Me gustan sus rutinas e comenzado con ellas gracias por su tiempo lo aprecio mucho
I love doing different workout sessions 3x a week using my max dumbell weight and because I have been lifting for a long while. I get bored with the same routine BUT that's just me. Do what you prefer and love ❤❤ You got this ladies :)
Soy su fiel suscriptora me encantan sus rutinas gracias por su apreciable tiempo.
Thanks a lot Cheryl! You're the best.
Love your hair Cee
I've really enjoyed it. Workout from the comfort of my house. God bless you ❤
Wow i love ur workout
Feeling great after this workout! Thanks Cheryl!
So far this is my favourite combo set workouts 🤩, thank you 🙏🏻
LOVE your hair! 👌
Crushed it yet again! Thank you!
Just finished this, wow it was great! Thank you for making these workouts.
Love these 30 min whole body workouts 🎉❤😊
Love the new format too. I can do my warmup on my own. Thx Cee !
I loved it! Great sets. Thank you!
perfect
You’re the best when it comes to strength workouts here on RUclips! I’ve been following you since June 2023 although had to create this new account because I forgot my password but I have to say I owe all my positive body changes to you. Thank you so much ❤ I never thought could have such great legs and it’s all because of your workouts
Congratulations friend 💪🏻♥️
great workout, thank you Cheryl x
You make it easy to keep consistent!
Phew! Loved that one!
dang, I almost didn't recognize you! Looking great!
Thankyou Cee 😊
OH MY ..you kicked my...😅 But I feel great. THANK YOU!!!!!
I really enjoyed this workout. Is it enough for someone who is not already in shape to make visible changes?
9/16/24 first time for #6. Another great one Cee. Thank ya, thank ya
Awessome ❤
Great workout just completed 👍 are we repeating the same one for 3 times this week?
Merci beaucoup encore bien transpirée❤
❤Love your workouts, thank you! I have trouble to firm my inner thighs, wondering what lower exercise would be good for it.
Excellent! I love the bend arm version of lateral raises :)
Love the workout!! Love your look as wwll!
Cee, loves your workouts!!
After a few months doing your workouts. I could see a difference in my body. I’m very excited.
Could you share where we could get those amazing wigs?
Have a fantastic rest of the day!
I’ve learned everything from my friend Erynn @realwigfun on RUclips and Instagram! ♥️💪🏻
Awesome ❤…..have an excellent day
Love your new hair!!!
Please do a warm up!
How fun to try different hair colors and lengths.
Last time I tuned in, right up top was a warm up video.
Mi piacerebbe seguirti,ma non posso capire tutto cio che dici,ed e fondamentale comprendere anche cio che dici,grazie per l ispirazione,ti trovo eccezzionale ed unica vista la tua eta ,grande.
Love the new workout. 9/12/24 😅😅
well!
Great workout! Thank you so much! Love the hair! You kicked my butt. I’m just gonna lay here on the mat for a bit…
Is it okay to mix up different 30 minute workouts during the week? Of is it better to choose one and repeat it over and over? If the latter, how many weeks before switching out the routine? I just started doing these and really like them because they are so time efficient. Thank you.
Complete three, LIFT WITH CEE 30 minute full body workouts each week! When you're familiar with a workout routine it's easier to focus on proper form, get a better connection to the target muscle and know when it's time to increase the dumbbell weight. For this reason most people complete the same workout three times before moving on to a different video. But, if picking a different 30 minute workout each time helps you to be consistent, DO THAT!
Road to 500k sub, thankyou Cee
So close! 🎉
Just discovered you and am loving the workouts. Are they numbered or named so we can keep track of them to redo them?
They’re numbered in the top right hand corner of the screen when you look at them saved to my channel homepage.
9/11/2024 Fantastic😉
Thanks for explaining the lb how many kg i m need know that
7/9/24 first time with this format. I didn’t warm up but next time I will. Good workout! My legs are a lil’ shaky. 😂
❤
Can't believe the 25 lbs. Goals!
helloo!! i notoce you are not including this video en the september challenge list, is not part of the challenge? has the challenge only the 4 first videos then? thanks for everything
Aku suka tampilanmu yang lalu. Tampilan senior justru membuatku merasa termotivasi. Saya yang lebih muda harus lebih semangat.
I’m not a senior, I’m 51 😁
@@LiftwithCee hehehe sorry. Tidak bermaksud menghina. Tapi benar kamu inspiratif. Saya 40 tapi saya jauh banget dari anda😅
What brand of clothing do you use ?
Can you suggest where do newbies start??
From your workout videos , as none of them have titles that say " beginners" .. so please advice.
As a beginner, I started with the 20 minute workouts five days a week in her playlist over two years ago. The 30 minute series (3 x/week) was definitely a step up and challenged me. The 20 minute series gave me a great foundation to learn to love this lifestyle. Wanted to share 😊
@danajohnson1378 thank you.. I'll check her playlist.
Your hair❤bewt.
You look 20 years younger!!!!
❤️👍
Workouts are nice, wig is distracted
Vanno fatti ogni giorno?
09.18.24❤
09.16.24❤
God Bless You honey,Good Morning,You never dissapont me👏👏👏👏♥️♥️Is was Excellent today,Thanks for everything you do for US for free,♥️♥️🦋🦋Completed Today 9/11/2024,Wed,Have Blessed Day,Madeline🦋♥️