30 Min SLOW BURN Full Body Dumbbell Workout | Build Muscle at Home | LOAD8 - Day 7

This 30 minute at home full body strength workout using dumbbells only and slow movement to create a serious burn right at home. A killer full body workout routine, the exercises build muscle using slow lowers, pause reps and pulses to really make every rep count. 🗓️ Day 7 of LOAD8, an 8-week dumbbell program built to build real strength and leave you stronger every week. ⚡ LOAD8 program:    • LOAD8 | FREE 8 Week Home Workout Strength ...   💜 Want EARLY ACCESS + BONUS CLASSES? Become a channel member:    / @grapefitt   __________ 💪🏼 Equipment: Dumbbells + Mat ⏱️ Format: Tempo / Slow Burn ⏰ Duration: ~30 mins 📊 Level: All levels (adjust your weight to match your strength) 🔺 Warm Up ▼ WORKOUT OUTLINE Block 1 – Slow Lowers Bent Over Rows Shoulder Press Sumo Squat + Wide RDL Combo Side Oblique Dip (L) Side Oblique Dip (R) Block 2 – Pause Reps ½ Stop Bicep Curls Alternating Step Back Squats Lateral Raises Pendulum Lunge (L) Pendulum Lunge (R) Block 3 – 1½ Reps Chest Press Skull Crusher Glute Bridge Toe Touch Crunch Leg Drops Block 4 – Tempo Pulses Overhead extensions Y Raises Narrow Front Load Squat Curtsy Pulses (L) Curtsy Pulses (R) 🔻 Cool Down ___________ 👍 Like if you finished strong! 💬 Drop a 💪 in the comments if you completed today’s workout 🔔 Subscribe for weekly strength, HIIT and conditioning workouts — it’s free! ✧ I N S T A G R A M @grapefitt ✧ C O N T A C T (business only) grapefitt.business@gmail.com This 30-minute full body workout is Day 7 of LOAD8, an 8-week dumbbell program built around slow, controlled tempo training. With 20 exercises across 4 blocks of slow lowers, pause reps and tempo pulses, this slow burn full body workout builds strength and control through every major muscle group using just dumbbells and a mat. A great follow-along full body workout for anyone wanting a slower, more controlled style of strength training. Suitable for all fitness levels. 0:00 Intro 0:48 Warming Up the Entire Body 4:11 Tempo Training Block 10:11 Introducing Pause Reps 16:20 One and a Half Reps 22:31 Final Pulse Challenge #fullbodyworkout #tempoworkout #slowburnworkout #dumbbellworkout #homeworkout #followalongworkout #controlledreps #strengthtraining #load8 #grapefitt #fitnessyoutube