Name: Playbook - Chelsea Hofer - Full-Body Ignite | 30 Min Dumbbell Shred
Uploaded: 2026-06-23T02:25:40.938Z
Duration: 30 min
Description: Full-Body Ignite | 30 Min Dumbbell Shred

This 30-minute full-body workout is designed to build strength and torch calories using just a set of dumbbells. You’ll move through powerful strength circuits targeting every major muscle group, with bursts of cardio to spike your heart rate and boost endurance. Expect a sweaty, energizing session that leaves you feeling strong, challenged, and accomplished. Perfect for when you want maximum results in minimal time!

Format: 40 sec work / 20 sec rest
Rounds: 3 Total Circuits | 15 different exercises 
Time: ~30 min including warm-up 
Focus: Full-body strength + cardio bursts

Squat to Good Mornings

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Inchworm

Warm Up

1. Start in a standing position:
	•	Stand with your feet shoulder-width apart, holding dumbbells at shoulder height with your palms facing each other or forward. You can also use a barbell if preferred.
	•	Engage your core and keep your chest lifted.

2.	Perform the squat:
	•	Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and your core tight.
	•	Squat down until your thighs are parallel to the floor or as far as you can comfortably go, ensuring your knees track over your toes.

3.	Stand and perform the press:
	•	As you stand up from the squat, push through your heels and simultaneously press the dumbbells overhead, extending your arms fully.
	•	Keep your core engaged and avoid arching your back during the press.

4.	Return to start:
	•	Lower the dumbbells back to shoulder height as you return to a standing position, ready for the next repetition.

5.	Repeat:
	•	Continue the movement for the desired number of reps.

Squat to Press

Start in a plank position with your legs wider than hip-width distance,
hands on a pair of dumbbells, slightly wider than shoulder-width apart,
arms are straight with hands directly beneath your shoulders and your
palms facing each other.
• Keeping your abs tight and elbows close to your body, row the
dumbbell in your left hand off of the floor, pulling your elbow as high as
you can while squeezing your shoulder blade back.
• Slowly return the dumbbell to the floor and repeat with your right
hand.
•Add push-up after two rows

Plank Row w/Dumbells to Push-up

Light to medium weights recommended (5-20lbs)
Little to no rest between exercises & 45 seconds rest between rounds.

- Standing with your feet hip-width apart and knees slightly bent
- Hold one dumbbell in each hand, and place them in front of your hips with palms facing the thighs
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Row the dumbbells, driving the elbows up and back
- Drive your hips forward, using your glutes and hamstrings to return back to standing

Dumbbell RDL to Row

1.	Start in a standing position:
	•	Stand tall with your feet hip-width apart, holding a dumbbell in each hand by your sides, palms facing inward. Keep your chest up and your core engaged.

2.	Perform the reverse lunge:
	•	Step one foot back into a reverse lunge, lowering your body until both knees are bent at 90 degrees. Your front knee should stay directly above your ankle, and your back knee should hover just above the ground.
	•	Maintain an upright posture and keep your chest lifted throughout the movement.

3.	Perform the lateral raise:
	•	As you return to standing from the reverse lunge, lift both arms out to your sides, keeping them straight or slightly bent. Raise the dumbbells to shoulder height, with your palms facing the ground.
	•	Engage your shoulders and control the movement to avoid swinging or using momentum.

4.	Return to start:
	•	Lower the dumbbells back to your sides as you stand tall, preparing for the next repetition.

5.	Repeat:
	•	Perform the reverse lunge and lateral raise on the same leg for the desired number of reps, or alternate legs with each repetition.

Reverse Lunge to Lateral Raise

- Stand upright, feet shoulder-width apart, holding a dumbbell in each hand at the shoulders, using a neutral grip (palm facing in), elbows forward of the body
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- Aim to descend just below parallel for this exercise
- Explosively push up through your heels and mid-foot to return to standing, pressing the dumbbells overhead 
- Control the weight back down to the shoulders before transitioning immediately into the next rep

DB Thrusters - ALL OUT EFFORT

Round 1

- Step up to the dumbbell, with a shoulder-width stance, flexing at the hips and knees in order to grasp the dumbbell 
- In one rapid motion, drive through both legs, extending the knees and hips as you shrug your shoulders, pulling the dumbbell straight up the front of your body and extending your arm overhead, finishing the rep in a standing position with the elbow locked out
- Lower the weight back to the ground with control and repeat on the opposite side (or transition the dumbbell to the opposite hand as you lower the weight back to the ground with control)
- Alternating back and forth for time or reps

Alt DB Snatch

- Lying on the floor in a glute bridge position, hold a dumbbell in each hand using a neutral grip (palms facing in), arms extended above your chest
- Keeping a slight bend in the elbows, and your scapula retracted, lower the dumbbells out and down to either side in a semicircular arc
- Lower the dumbbells until the back of your arms touch the floor
- Bring the dumbbells back up to starting position, squeezing your chest at peak contraction

Glute Bridge DB Chest Fly

- Stand with your feet sightly wider than shoulder-width apart, holding a dumbbell at the chest with both hands underneath the top head of the dumbbell
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through both feet, extending your knees and hips to return to your starting position

DB Goblet Squat

- Stand tall, holding a dumbbell in each hand at arms length, forward of the body, with an overhand grip
- Keeping a slight bend in the elbows, raise the dumbbells forward and up until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Standing DB Front Raise

Lateral Hop to Squat

Round 2

- Sit down, holding a kettlebell
- Begin the exercise by leaning back slightly to where you have to hold yourself up with your abs
- Next, twist your torso and bring the kettlebell to one side
- Twist your torso and bring the kettlebell to the opposite side
- Alternating back and forth for time or reps

KB Russian Twists

- Step up to the dumbbells, your feet should be set wide with your toes pointed 45° toward the plates, get into position by flexing at the hips and knees in order to grasp the bar slightly wider than shoulder-width, with an overhand or alternating grip
- Before initiating the lift, pull the slack out of your positioning by tightening the lats and loading the hamstrings by pushing against the floor slightly
- Driving through the feet, extending the knees and hips to move the weight upward
- After the dumbbells pass the knees, aggressively pull the weights back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the weights by flexing the hips and knees, guiding the bar back to the floor with control
- The bar path should be straight up and down in the pull and also as you lower the bar to the ground

DB Sumo Deadlift

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell Swings

Weighted Butterfly Crunches

- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Burpee: Bend at your hips and knees to place the dumbbells on the floor. Jump your feet back into a plank position, ensuring your body forms a straight line from head to heels.
- Plank row: While in the plank position, perform a row with one dumbbell by pulling it towards your side while stabilizing your body with the other arm. Keep your elbow close to your body and avoid rotating your hips.
- Lower the dumbbell back to the floor and perform a row with the opposite arm.
- Jump your feet back towards the dumbbells and stand up, reaching overhead as you do so.
- Perform the sequence for the desired number of repetitions.

Burpees to Plank Row

Round 3

Full-Body Ignite | 30 Min Dumbbell Shred

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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Did that one with my 13yo daughter…killer!

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Such a strong workout. Loved the variety💪🏼

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I love these sport sweaty and effective core workouts! Please upload more!!

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

Full-Body Ignite | 30 Min Dumbbell Shred

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