15 Min Full Body Dumbbell Workout | Combos to Train More Muscles in Less Time! (Day 21)

DAY 21 of THE SUNRISE CLUB ☀️ — Back with another Full Body Formula! This 15-minute dumbbell workout pairs upper- and lower-body movements to train more muscles in less time. The Full Body Formula is all about getting more out of every movement. Instead of training one muscle group at a time, these combos make your workout more dynamic and efficient, perfect when you want a full-body strength session without spending ages exercising. EQUIPMENT: Pair of Medium Dumbbells + Mat LEVEL: Intermediate; make it low-impact by replacing lunge jumps with alternating reverse lunges and squat jumps with regular squats. TIMER: 30 seconds per exercise / 30 seconds rest between combo blocks TODAY’S MOVES: 00:00 Intro 00:55 Lunge to Curl Combo Reverse Lunge to Curl Alternating Curls Alternating Lunge Jumps Break Reverse Lunge to Curl Alternating Curls Alternating Lunge Jumps Break 05:10 Squat to Press Combo Squat to Press Alternating Push Press Squat Jumps Break Squat to Press Alternating Push Press Squat Jumps Break 09:20 Row to Hinge Combo Romanian Deadlift to Row 1/2 Romanian Deadlifts Alternating Rows Break Romanian Deadlift to Row 1/2 Romanian Deadlifts Alternating Rows Break 13:38 Abs & Core Combo Toe Reach to Leg Lower Leg Lowers Toe Reaches Break Toe Reach to Leg Lower Leg Lowers Toe Reaches 17:20 Cool Down Ragdoll Sway / Forward Fold Deep Breaths Happy moving! AJ, from Sol Stride ☀️ …………………………………………………………… THE SUNRISE CLUB Doing the 30-day journey with us? Subscribe and turn on notifications so you don’t miss the next workout. 💪✨ THE SUNRISE CLUB 30-Day Calendar: Color: https://bit.ly/4d41TqP Black & White: https://bit.ly/4yVNHJ1 5-Minute Warm-Up:    • 5 MIN FULL BODY WARM UP | Before Any Worko...   5-Minute Cool Down:    • 5 MIN FULL BODY COOL DOWN | No Equipment, ...   …………………………………………………………… FIND ME HERE Instagram: @sol.stride Business enquiries: sol.stride.movement@gmail.com …………………………………………………………… A LITTLE REMINDER 🤍 Please listen to your body and move in a way that feels right for you. This workout is intended for general fitness and educational purposes and is not a substitute for medical advice. If you have an injury, health concern, or you’re unsure whether a movement is suitable for you, please check with a qualified healthcare or fitness professional before participating. Take breaks whenever you need them, modify exercises to suit you, and stop if you experience pain, dizziness, or anything that doesn’t feel right. Most importantly, go at your own pace and be kind to your body. By participating, you do so at your own risk. #FullBodyWorkout #DumbbellWorkout #TheSunriseClub