Description
💪 Full Body Dumbbell Compound Strength Workout | Strength, Cardio & Core | BodyFit By Amy
This full body dumbbell compound strength workout gets your entire body working for strength and cardio with just 7 exercises — all compound moves that work more than one muscle group at once. You'll repeat the same 7 exercises three times, picking up the pace each round, so you master the moves first and then push the intensity!
Use whatever dumbbells you have available — light, heavy, one, or two — modifications are given throughout so you can work to your level!
✅ Total body: legs, glutes, hamstrings, back, shoulders, biceps, triceps & core
✅ Only 7 compound exercises — repeated 3 times for max efficiency
✅ 3 rounds: 40 sec → 45 sec → 30 sec Lightning Round
✅ Works with dumbbells — one or two, light or heavy, your choice
✅ Compound moves work two muscle groups at once
✅ Cardio + strength + core in every round
✅ Modifications given for every move, every round
➡️ THE COMPOUND METHOD:
Same 7 exercises, three times through, picking up speed each round:
🔵 Round 1 — 40 sec work / 20 sec rest (learn the moves, build the strength)
🔥 Round 2 — 45 sec work / 15 sec rest (a little quicker, a little more conditioning)
⚡ Round 3 — Lightning Round, 30 sec only (you know the moves — push hard and finish strong!)
Same exercises, less rest, more intensity. That's how we build strength AND keep the heart rate up!
➡️ WORKOUT STRUCTURE
7 Compound Exercises x 3 Rounds + Bonus Finisher
Squat + Chop
Deadlift + Reverse Lunge (or Curtsy Lunge variation)
Overhead Press + Knee Drive
Side Lunge + Bicep Curl
Lying Triceps Extension + Glute Bridge
Weighted Crunch + Leg Lower (or Pullover Crunch variation)
Push-Up + Row
ROUND 1: 40 sec work / 20 sec rest
ROUND 2: 45 sec work / 15 sec rest
ROUND 3: Lightning Round — 30 sec only
FINISHER: Bonus Swing or Deadlift (30 sec)
➡️ TIMESTAMPS
00:00 Intro
00:29 Warm Up
03:41 Round 1 — Compound Series
12:11 Round 2 — Compound Series
20:17 Round 3 — Lightning Round
27:20 Cool Down & Stretch
➡️ MORE WORKOUTS YOU'LL LOVE
🔥 Extra Warm-Up: https://youtu.be/ZUDCMPzl738
❄️ Extended Cool Down: https://youtu.be/lQZQC1M4l1E
🧘 Deep Stretching: https://youtu.be/olB1GjAJ4eI
🍏 Join the BodyFit Athletic Club (BAC) for motivation, accountability, nutrition guidance & direct support from Amy: https://bit.ly/3Wcj27C
🗓 Get FREE workout plans + a monthly calendar delivered to your inbox: https://bit.ly/3MOgwPS
🛍️ GEAR & DISCOUNTS
🔹 Dumbbells & Kettlebells → https://frenchfitness.pxf.io/19XJ6D | Code: BODYFITBYAMY (5% off)
🔹 TRX → https://bit.ly/3MR86sB | Code: BODYFITBYAMY (15% off)
🔹 Gorilla Mats → https://gorillamats.com?aff=36 | Code: AMY10 (10% off)
🔹 Hope Fitness Gear → https://bit.ly/3VciosH | Code: BODYFIT20 (20% off)
🔹 Amazon Storefront → https://www.amazon.com/shop/bodyfitbyamy
📱 Follow Along:
🌐 Website: https://www.bodyfitbyamy.com
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👍 Facebook: https://www.facebook.com/bodyfitbyamy
💬 FREE Facebook Community: https://www.facebook.com/groups/showupandkeepmoving
Thanks for showing up today — great job, everybody! 💪
— Amy
⚠️ DISCLAIMER: Consult your physician before beginning any exercise program. Stop immediately if you feel faint, dizzy, or experience discomfort. You participate at your own risk.
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