This 39-minute full-body dumbbell strength workout is designed to help you build muscle, improve strength, support bone health, and fire up your metabolism, all from home. We’ll train the entire body with 5 strength blocks, a repeating Strength Builder, and a 2-minute core finisher. Choose weights that challenge you while allowing you to maintain great form, and modify as needed. This workout is designed for ALL levels.
🔥 THIS IS AN ACTUAL WORKOUT FROM MY NEW ELEVATE PROGRAM!
If you loved today’s workout, this is just a taste of what’s coming inside ELEVATE, my brand-new 6-week progressive strength program launching MONDAY inside EatMoveRest Club.
ELEVATE includes 24 dumbbell + bodyweight workouts, designed to be completed 4 days per week, with progressive strength training plus my signature lymphatic + fascia work woven throughout. Workouts are approximately 35–40 minutes and designed to help you build muscle, get stronger, and create consistency, right from home.
👉 Join EatMoveRest Club now and you’ll have access to ELEVATE when it drops Monday + more fitness programs, recipes, meal plans, challenges, and a supportive community.
Annual Members: Save 52% with code LOCKEDIN: EatMoveRest.com/club
✨ Don’t forget to subscribe and turn on notifications—we’re just getting started!
DO WHAT MOVES YOU!⚡️
Erin
🔗 Helpful Links:
🚀 Work w/ me: https://bit.ly/EMR-Mastermind
🍏 Join us on our main channel @EatMoveRest for recipes, grocery hauls, family vlogs & more
👋 Follow & DM me to say hi on Instagram: https://instagram.com/ErinStanczyk
📚 Grab my cookbook: https://EatMoveRestt.com/book
WORKOUT FORMAT:
• Dumbbells • Optional Bench/Step • Exercise Mat
• Suggested Weights: 5 • 10 • 15 • 20 • 25 lb
• 50 sec work • 20 sec transition
• 2 exercises per block • 3 rounds of each block
• Finish every block w/ the 60 sec Strength Builder
7 Goblet Squats
7 Arnold Presses
The faster you finish, the longer you rest!
BLOCK 1 — LOWER BODY
• Alternating Reverse Lunges
• Romanian Deadlifts
⭐ Strength Builder
BLOCK 2 — CHEST + TRICEPS
• Chest Press (or Push-Ups)
• Overhead Tricep Extensions
⭐ Strength Builder
BLOCK 3 — BACK + BICEPS
• Renegade Rows
• Hammer Curls
⭐ Strength Builder
BLOCK 4 — LOWER BODY
• Alternating Step-Ups
• Lateral Lunges
⭐ Strength Builder
BLOCK 5 — SHOULDERS + CORE
• Lateral Raises
• Weighted Dead Bugs
⭐ Strength Builder
2-MINUTE CORE FINISHER
• 60 sec Plank Up-Downs
• 60 sec Hollow Body Flutter Kicks
💚 FOCUS WORD: ELEVATE
Every rep is an opportunity to elevate your strength, your confidence, your habits, and the way you show up for yourself.
#FullBodyWorkout #DumbbellWorkout #StrengthTraining #HomeWorkout #WomenWhoLift #FullBodyStrength #StrengthWorkout #BuildMuscle #WomensFitness
🔥 THIS IS AN ACTUAL WORKOUT FROM MY NEW ELEVATE PROGRAM!
If you loved today’s workout, this is just a taste of what’s coming inside ELEVATE, my brand-new 6-week progressive strength program launching MONDAY inside EatMoveRest Club.
ELEVATE includes 24 dumbbell + bodyweight workouts, designed to be completed 4 days per week, with progressive strength training plus my signature lymphatic + fascia work woven throughout. Workouts are approximately 35–40 minutes and designed to help you build muscle, get stronger, and create consistency, right from home.
👉 Join EatMoveRest Club now and you’ll have access to ELEVATE when it drops Monday + more fitness programs, recipes, meal plans, challenges, and a supportive community.
Annual Members: Save 52% with code LOCKEDIN: EatMoveRest.com/club
✨ Don’t forget to subscribe and turn on notifications—we’re just getting started!
DO WHAT MOVES YOU!⚡️
Erin
🔗 Helpful Links:
🚀 Work w/ me: https://bit.ly/EMR-Mastermind
🍏 Join us on our main channel @EatMoveRest for recipes, grocery hauls, family vlogs & more
👋 Follow & DM me to say hi on Instagram: https://instagram.com/ErinStanczyk
📚 Grab my cookbook: https://EatMoveRestt.com/book
WORKOUT FORMAT:
• Dumbbells • Optional Bench/Step • Exercise Mat
• Suggested Weights: 5 • 10 • 15 • 20 • 25 lb
• 50 sec work • 20 sec transition
• 2 exercises per block • 3 rounds of each block
• Finish every block w/ the 60 sec Strength Builder
7 Goblet Squats
7 Arnold Presses
The faster you finish, the longer you rest!
BLOCK 1 — LOWER BODY
• Alternating Reverse Lunges
• Romanian Deadlifts
⭐ Strength Builder
BLOCK 2 — CHEST + TRICEPS
• Chest Press (or Push-Ups)
• Overhead Tricep Extensions
⭐ Strength Builder
BLOCK 3 — BACK + BICEPS
• Renegade Rows
• Hammer Curls
⭐ Strength Builder
BLOCK 4 — LOWER BODY
• Alternating Step-Ups
• Lateral Lunges
⭐ Strength Builder
BLOCK 5 — SHOULDERS + CORE
• Lateral Raises
• Weighted Dead Bugs
⭐ Strength Builder
2-MINUTE CORE FINISHER
• 60 sec Plank Up-Downs
• 60 sec Hollow Body Flutter Kicks
💚 FOCUS WORD: ELEVATE
Every rep is an opportunity to elevate your strength, your confidence, your habits, and the way you show up for yourself.
#FullBodyWorkout #DumbbellWorkout #StrengthTraining #HomeWorkout #WomenWhoLift #FullBodyStrength #StrengthWorkout #BuildMuscle #WomensFitness