30 Min Full Body Mobility Workout with Dumbbells | Build Strength & Flexibility

Here’s the description in your usual style: Build strength and flexibility at home with a full body mobility session using dumbbells to improve range of motion, balance, coordination, and controlled strength through intentional movement. ✨ Today we have a 30-minute full body mobility & strength workout using weights and a no repeat format. This workout combines mobility training with controlled strength work to help improve flexibility, strength, range of motion, coordination, and balance. We’ll start with a 5-minute warm up using a 30 sec work / no rest timer to prepare the body for deeper movement and better performance. Please don’t skip it! A proper warm up helps prevent injuries, improves mobility, prepares the muscles for exercise, and supports faster recovery. Then we jump straight into the main workout using a 45 sec work / 15 sec rest format. For equipment, we need a mat, weights, and a chair or sofa for selected exercises like Jefferson curls and quad stretches. I’m using: 🏋️ 5 kg dumbbells for lower body work 🏋️ 2 kg plates for most upper body exercises If you're new to mobility workouts, feel free to do this session bodyweight only first to get familiar with the movements before adding load. Remember — this is your workout. Go at your own pace and focus on control. For mobility sessions especially: quality over quantity. 💛 Cool down and stretch is included at the end. ━━━━━━━━━━━━━━━ ✨ WORKOUT OVERVIEW ⏱ Workout: 30 Minutes (+ 5 Min Warm Up) 🔥 Format: No Repeat ⏰ Timer: 45 Sec Work / 15 Sec Rest 🏋️ Equipment: Dumbbells / Plates + Chair or Sofa + Mat 💪 Focus: Mobility + Strength + Flexibility 📍 Location: Home Workout 🧠 Level: All Levels (Bodyweight option available) ━━━━━━━━━━━━━━━ 🔥 WORKOUT BREAKDOWN 00:00 Intro 1:28 Warm Up 6:38 Deep Squat Hold 7:38 DB OH Squat 8:38 Cossack Squats 9:38 Wide Legged Hip Hinge 10:38 Dorsum Squats (L) 11:38 Dorsum Squats (R) 12:38 Jefferson Curls 13:38 Butterfly Stretch 14:38 Quad Stretch (L) 15:38 Quad Stretch (R) 16:38 Foot Elevated Lunge Pulses (L) 17:38 Foot Elevated Lunge Pulses (R) 18:38 90/90 Hip Extension with Rotation (L) 19:38 90/90 Hip Extension with Rotation (R) 20:38 Pancake Stretch 21:38 Straddle Side Leans (L) 22:38 Straddle Side Leans (R) 23:38 Arm Circles 24:38 Arm Bar (L) 25:38 Arm Bar (R) 26:38 Metronome 27:38 Windmills (L) 28:38 Windmills (R) 29:38 Side Bend Stretch Shoulder Press (L) 30:38 Side Bend Stretch Shoulder Press (R) 31:38 OH Arm Lifts in Tabletop Position (L) 32:38 OH Arm Lifts in Tabletop Position (R) 33:38 Side Arm Lifts in Tabletop Position (L) 34:38 Side Arm Lifts in Tabletop Position (R) 35:38 Low Squat Calf Raises 36:38 Cool Down ━━━━━━━━━━━━━━━ 💬 Tell me in the comments: which mobility exercise surprised you the most today? #mobilityworkout #fullbodyworkout #strengthandmobility #flexibilitytraining #mobilitytraining #dumbbellworkout #homeworkout #functionalfitness #flexibilityworkout #strengthtraining #movementtraining #workoutathome #mobilityflow #luciebraunschweig 🔥 Pair it with: 👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...   👉 Cool Down / Stretch:    • Full Body Cool Down | 20 Min Stretch for R...   🛒 My Home Workout Equipment: Dumbbells https://amzn.to/4vXqepE Parallettes https://amzn.to/4be5SjR Kettlebell https://amzn.to/4w4ggmB Mini Band https://amzn.to/4vtp4kE Pull Up Tower https://amzn.to/4f0HG6K ☕️ Support my channel : https://buymeacoffee.com/luciebraunsc... Music: www.epidemicsound.com ♡ SUBSCRIBE: @LBhomeworkout ♡ Instagram: @luciebraunschweig ⚠️ Disclaimer: Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.