Maximize Your 30-Minute Workout: 7 Essential Moves to Target All Major Muscle Groups, According to a Trainer

Building full-body strength is important. It helps you move more easily and lowers your risk of getting hurt. “Strengthening your entire body is like a cheat code for looking fit, feeling powerful, and handling daily tasks,” says Robin Barrett, a coach and certified personal trainer at Ladder.

So, what does strength mean? It’s not just about muscles. It’s about being able to do things, like carry groceries without straining your back. It’s about building a body that feels good and functions well.

If you’re busy but want to get fit, here’s a seven-move dumbbell workout that targets all major muscle groups. You can do each exercise in three sets of 10-12 repetitions. Make sure to rest for 30-60 seconds between sets.

1. Cossack squat
2. Squat jack
3. Lunge to shoulder tap
4. Suitcase squat
5. Bent over lateral raise to delt raise
6. Leg raise
7. Russian twist

Some moves need dumbbells, while others don’t, so keep your weights nearby. If you’re in the market for new gear, check out our guide to finding the best adjustable dumbbells.

1. Cossack Squat

Sets: 3 Reps: 10-12

• Stand with your feet wide apart, toes pointing out. You can hold a dumbbell at your chest or skip weights.
• Shift your weight to one leg, squatting low while keeping the other leg straight and toes up.
• Keep your chest lifted and shoulders back.
• Push through your heel to return to the starting position, then switch sides.

2. Squat Jack

Sets: 3 Reps: 10-12

• Start with your feet together, holding dumbbells at your sides.
• Jump your feet out into a wide squat, keeping your chest up.
• Quickly jump back to the starting position, landing softly to protect your joints.

3. Lunge to Shoulder Tap

Sets: 3 Reps: 10-12

• Stand tall with dumbbells in hand.
• Lunge back with one foot, keeping your front knee over your ankle.
• Lower your back knee, keeping your chest upright, and then tap your shoulders with the dumbbells.
• Push back up and switch legs.

4. Suitcase Squat

Sets: 3 Reps: 10-12

• Stand with feet hip-width apart, holding dumbbells by your sides.
• Squat down, pushing your hips back.
• Stay tall with your chest, and push through your heels to stand back up.

5. Bent Over Lateral Raise to Delt Raise

Sets: 3 Reps: 10-12

• Bend at the hips, keeping your back flat and dumbbells at your sides.
• Raise the weights out to your sides and lower them down, then lift them behind you for the delt raise.

6. Leg Raise

Sets: 3 Reps: 10-12

• Lie on your back with legs straight. Press your lower back into the floor.
• Lift your legs slowly, pausing at the top. Squeeze your abs as you lower them without touching the ground.

7. Russian Twist

Sets: 3 Reps: 10-12

• Sit with your knees bent, leaning back slightly.
• Hold a dumbbell or clasp your hands and rotate your torso side to side, tapping the floor beside you.

Full-body strength workouts are growing in popularity, especially among those seeking better functional fitness. According to a recent survey by the American Council on Exercise, 65% of people feel that strength training helps them in daily activities. So, give these exercises a try and feel the difference in your everyday life!

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