15 Min Full Body Dumbbell Workout | How to Use the 5 Essential Movement Patterns For Total Strength

DAY 25 of THE SUNRISE CLUB ☀️ — Variations of the 5 Essential Movement Patterns for Full-Body Strength 💪. This full-body workout trains the five fundamental movement patterns: squat, lunge, hinge, push, and pull. Every exercise is labelled on screen so you know exactly what you’re working and how each movement fits into your training. By combining different variations of each movement pattern with slow, controlled reps (tempo training) and explosive movements (power training), you’ll challenge your muscles in different ways, building strength, power, and control while keeping your workout dynamic and engaging. It’s a simple, effective way to train your major muscle groups and build strength that carries over into everyday life. EQUIPMENT: Pair of Dumbbells + Mat + Optional Chair LEVEL: Intermediate; make it low-impact with modifications TIMER: 30 seconds per exercise /15 seconds for explosive variations / 30 seconds rest between blocks TODAY’S MOVES: 00:00 Intro 00:38 LUNGE: Bulgarian Lunges (Side 1) Bulgarian Slow Lower Bulgarian Explosive Break Bulgarian Lunges (Side 2) Bulgarian Slow Lower Bulgarian Explosive Break 03:15 PUSH: Shoulder Press Shoulder Press Slow Lower Shoulder Pulses Break 04:34 HINGE: RDL Alternating Single-Leg RDLs Single-Leg RDL To Drive Break 05:54 SQUAT: Sumo Squats Sumo Squat To Windmill Sumo Squat Jumps Break 07:10 LUNGE: Lateral Lunges Alternating Lateral Lunge → Drive Lateral Bounds Break 08:35 PULL: Rows Underhand Row Slow Lower Momentum Row Break 09:53 PUSH: Chest Press Deadstop Chest Press Chest Press Break 11:10 HINGE: Kneeling Glute & Core Combo Kneeling Glute Thrust (Side 1) Kneeling Woodchop (Side 1) Break Kneeling Glute Thrust (Side 2) Kneeling Woodchop (Side 2) Break 13:31 CORE: Ab Finisher Slow Sit-Ups Explosive Sit-Ups 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 #MovementPatterns #FullBodyStrength #TheSunriseClub