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Updated in [July 26th, 2023]

Caroline Girvan's 30 Min FULL BODY DUMBBELL WORKOUT at Home Muscle Building is a comprehensive strength training program designed to target every muscle group with compound movements. The exercises are performed for 30 seconds each, with 30 seconds rest in between, and 3 sets each. The weight used is 15kg x 2 dumbbells, but lighter weights can be used with more reps and a slightly faster pace. Exercises include High Squats, Sumo Deadlift, Squat Static Lunge, Romanian Deadlift, Shoulder Press, Bent Over Row, Chest Press, and Pullover. The key points to this workout are to switch legs on lunges and arms on rows every set, and to keep shoulder blades together, knees slightly bent, and head in line with torso when performing Romanian Deadlifts. At the end of the workout, a two minute plank is recommended. This workout is suitable for all levels, and can be progressed over time by increasing reps and weights.