30 Min Home Workouts

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30 minute Dumbbell only workouts for the busy individual who wants to get a quick but effective workout in without the need for a gym. A combination of both strength and conditioning workouts to focus on all the major muscles groups to ensure that you get the most out of every workout! Choose from different splits that suits you best. I’ve broken them down into full body, upper body, lower body days. With minimal equipment needed you can complete these workouts at home or in the gym with a light set of dumbbells + a heavier set of dumbbells & a bench.

Goal:
Gain Muscle

Weight Lifting, Lifestyle, Cardio, Full Body

Level:
Intermediate

Location:
Home

Goal:
Gain Muscle

Weight Lifting, Lifestyle, Cardio, Full Body

Level:
Intermediate

Location:
Home

Workouts

Full Body Day 1

5.0

Abs & Core, Upper Body, Military, Intermediate, HIIT, Functional, Home, Lower Body, Full Body

Upper Body Day 2

5.0

Home, Chest, Functional, Strength, Intermediate, Arms, Upper Body, HIIT, Back

Lower Body Day 3

5.0

Functional, Glutes, Home, Athletic Performance, Intermediate, Legs, HIIT, Lower Body

Full Body Day 4

5.0

Home, HIIT, Full Body, Abs & Core, Intermediate, Military, Athletic Performance, Upper Body, Lower Body

Upper Body Day 5

5.0

Functional, Arms, Back, Military, Home, Chest, Upper Body, HIIT, Intermediate

Love this app!!! Every workout is challenging and I've had amazing results.

Carrie

Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Clear, strightforward, focused workouts that are enjoyable and effective.

Jess

App Features

Offline Downloads

Workout anywhere - even without internet connection

Tracking

Track your progress and share it to Instagram

Favorites

Save your favorite workouts with one tap

Streaks

Make sure you stay on track with your goals

Video Workouts

Easy-to-follow videos for every workout in the app

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Offline Downloads

Workout anywhere - even without internet connection

About Josh Stahl

What to expect

Each workout is designed to challenge you in either strength, Muscular Endurance, Athleticism or a combination of all 3. With this style of training you can expect to develop not just the body type of an athlete, but the endurance and agility of one. With focus on muscle symmetry there will be no lagging muscles, your physique will follow that of the standards held by the Greek Gods. Move faster, lift heavier, increase agility and go for longer with this modality of training that I have personally stuck with now for over 15 years. Push yourself, stick with it, and become a Titan amongst men.

Frequently asked questions

I'm new to fitness, are these workouts for me?

No matter where you are in your fitness journey, all the workouts are scaleable. If you're new, go slow, focus on form, take longer rests and use lighter weight. If you’re experienced then follow along and try to keep up! All exercises have easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.

Can you guarantee results?

I’m a strong believer in you cant fail if you never quit. I’m here for additional 1 on 1 coaching if that is what you think would assist you on this journey. You can always reach out to me via instagram and DM me “Level Up” for more info..

Do I need to purchase equipment?

All workouts will require some equipment. I’ve created dumbbell only workouts that only require 2 sets of dumbbells and then there are gym based workouts that would require a gym membership. Look at it as an investment in your heath and wellbeing… here’s what I’ve noticed in my many years of coaching… the ones who invested more, committed longer, and the ones who dont invest rarely show up.

How many times a week do I need to workout?

As much as you can give. If that’s 1-2 times a week, start with that. Ideally if you can work up to 3-5 times a week that’s when you really start to notice results. The more you give, the more you get, this principle applies to many different areas of life. Start where you are, use what you have, do what you can, and build from there.

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