KILLER FULL BODY EXERCISE FOR WOMEN AT HOME | FOLLOW ALONG

This 20-minute full body workout for women is designed to help you build strength, tone your muscles, and feel confident — all from the comfort of your home! You’ll only need 1 dumbbell for this low-impact, no-jumping routine, perfect for at home workouts or joint-friendly training. We’ll hit legs, glutes, arms, core, chest, and shoulders with functional dumbbell exercises to sculpt a strong and feminine physique. This is a follow-along strength workout for women of all fitness levels (especially intermediate and up). ✨ What to expect: ⏱️ Duration: 20 minutes (40s ON 20s REST) ✔️ 3 ROUNDS, 6 exercises per round (optional 2 min plank at the very end) 🎯 Target Areas: Legs, Glutes, Arms, Core, Chest and Shoulders 🏋🏼 Equipment: 1 Dumbbell ONLY This is the perfect women’s home workout if you're short on time but want real results. Whether you're working out as a busy mom, beginner, or building a weekly strength routine, this one’s for you. 👟 One dumbbell. No jumping. Full body strength. Let’s go. 📌 Save this video + subscribe so you can come back to it anytime! Timestamps: 00:00 - 00:14 - Intro 00:15 - 00:34 - Get Ready 00:35 - 01:15 - Round 1 Dumbbell Swing to Squat 01:35 - 02:15 - Round 1 Hollow Hold Chest Press 02:36 - 03:16 - Round 1 Reverse Lunge to Shoulder Press 03:36 - 04:16 - Round 1 RDL to Squat Complex 04:36 - 05:16 - Round 1 Goblet Lateral Lunges (switch sides half way) 05:36 - 06:16 - Round 1 Bird Dog Plank 06:36 - 07:16 - Round 2 Dumbbell Swing to Squat 07:36 - 08:16 - Round 2 Hollow Hold Chest Press 08:36 - 09:16 - Round 2 Reverse Lunge to Shoulder Press 09:36 - 10:16 - Round 2 RDL to Squat Complex 10:36 - 11:16 - Round 2 Goblet Lateral Lunges (switch sides half way) 11:36 - 12:16 - Round 2 Bird Dog Plank 12:36 - 13:16 - Round 3 Dumbbell Swing to Squat 13:16 - 14:16 - Round 3 Hollow Hold Chest Press 14:36 - 15:16 - Round 3 Reverse Lunge to Shoulder Press 15:36 - 16:16 - Round 3 RDL to Squat Complex 16:36 - 17:16 - Round 3 Goblet Lateral Lunges (switch sides half way) 17:36 - 18:16 - Round 3 Bird Dog Plank 18:17 - 18:34 - FINISHED! Optional 2 min Plank I will leave up to you! 🔗 Other Workouts You Might Like: 🔸https://www.youtube.com/watch?v=16qgpe6rvUw 🔸https://www.youtube.com/watch?v=1ZMkiS8KnWc --------------------------------------------------------------------------------------------------------------------------------------- 💖 Other ways to Support My Channel ☕ Buy Me a Coffee: https://www.buymeacoffee.com/magdalenakognetx 🔗 Shop My Amazon Favourites: https://amzn.to/42XP2Cc 🔥 My Favorite Fitness Gear (so far): 🏋️‍♀️ Workout Bench: https://amzn.to/4jYSySZ 🏋️‍♀️ Pad for Barbell: https://amzn.to/4hLkJ6n 🎙️ Tech I use for videos: 🎤 Microphone for Videos: https://amzn.to/3CRgEhU --------------------------------------------------------------------------------------------------------------------------------------- Hey, I’m Mags — a 36 year old mom, wife, and fitness lover with a background in personal training and competition sharing real-time workouts you can actually fit into a busy day. These follow-along routines are made for anyone over 30 who wants to get stronger, move better, and stay consistent. Whether you're training at home or squeezing in a quick session between everything else, you're in the right place. 🎯 Strength, mobility, abs, and fat-burning workouts ⏱️ Efficient, follow-along style — no gym needed 💪 Workouts for women (and anyone) who want to feel good and get results Let’s move! #workout #athome #fitness #fullbodyworkout #workoutathome #workoutforwomen #strengthtraining #functionalstrength #functionaltraining #resistancetraining #dumbbell #dumbbellworkout #beginnerworkout #beginnerfriendly #weightlossworkout --------------------------------------------------------------------------------------------------------------------------------------- Disclaimer: Always consult with your physician or a qualified health provider before starting any new exercise program, especially if you have any medical conditions, injuries, or are pregnant or postpartum. Listen to your body and modify exercises as needed. Participation in this workout is voluntary and done at your own risk.