FULL BODY DUMBBELL WORKOUT | build muscle, all standing
ฝัง
- เผยแพร่เมื่อ 9 พ.ค. 2023
- Build muscle and strength with this 30 minute dumbbell workout that targets the full body including the abs!
Building muscle is key to shedding excess fat. Not only does muscle give your body a toned appearance, but it also boosts your metabolism helping you to burn more calories even at rest!
#musclebuilding #fullbody #dumbbellworkout
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Warm Up
ONE
1. Goblet squat 55lb/25kg (my dumbbell weight for reference only)
2. Side lateral raise 10lb/4.5kg
TWO
1. Static lunge 15lb/6.5kg
2. Overhead triceps extension 25lb/11kg
THREE
1. Close grip row 55lb/25kg
2. Horizontal press 15lb/6.5kg
FOUR
1. ISO hold with bottom curl 15lb/6.5kg
2. Standing knee to elbow side crunch
Cool down stretch
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✅ W O R K O U T P R O G R A M
Complete three LIFT WITH CEE full body workouts each week.
You can either:
- Repeat this video 3x/week for a 4-8 week training block (called a mesocycle)
- Pick a different video 3x/week from a 30 min or 40 min workout playlist
Build muscle by consistently increasing the challenge, forcing your body to adapt and grow. When you’re familiar with a workout routine it’s easier to focus on proper form, get a better connection to the target muscle, add in an extra rep and know when it’s time to increase your dumbbell weight!
👍🏻 S O C I A L S
TH-cam: / @liftwithcee
Instagram: / cheryl.c.coulombe
Facebook: I’m not on FB, those are fake accounts
I will never ask you for money or message you to join a group
🛑 D I S C L A I M E R
This is my own personal workout and may not be right for you. If you’re new to exercise or planning on embarking on a new fitness program, you should consult your physician first. All information is intended for your general knowledge and is not intended for use if you are a minor, are pregnant, or have a health condition. Please know that by engaging in this exercise or workout program, you agree that you do so at your own risk. Cheryl Coulombe, LIFT WITH CEE will not be responsible or liable for any injury or harm you sustain as a result of this video.
© 2023 Cheryl Coulombe
All Rights Reserved - แนวปฏิบัติและการใช้ชีวิต
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I've been doing your workouts for about a year and a half. The biggest thing that I've been able to achieve is CONSISTENCY. Because the workouts are short, my brain can find fewer excuses NOT to squeeze them in 3x per week. It's the first time that I've ever been able to stay with an exercise program for this length of time. Thank you for taking the time to help out us "mature" women who are trying to stay fit!
Absoluty agree with you!
Same.
same here!!
I love this format and I love Cheryl, she's such an inspiration. Is it just me, or has my libido increased at age 72?!! Yay!
Know your older workouts are still being watched and adding value to your viewers lives. Thank so much.
Yes these workouts are great! I just discovered her!
Am 61 and have been enjoying your work outs for 9 months. I love all the different formats. Let’s me choose what I am in the mood for. Thank you so much Cee
I have exercised my whole 70 year life.
However the method of consistency that you have shown me is awesome.
I never stick with a program longer than a month then I change it up.
Today is week 7 & I still look forward to you. I see so much focus & determination on your persona- I can’t quit… thanx for these sessions ❤
Thanks for the kind words Jeanne. I’m honoured to be part of your fitness journey. ♥️💪🏻
I’ve been working out with just your videos for the past 4 weeks (4-5 workouts a week). I’ve seen more change in my body in 4 weeks than I have in my 3 years of working out at home. I love your workouts! Thank you so much!!
Termino hoy la primera semana ,
Amiga, dime cuántas semanas son
Thanks you
I love
Your comment is a motivation from India😊
Do you do all full body workouts when you do them 4-5 days a week or do you do upper & lower etc?
@@flossymae78 I only do the full body workouts now and I do them 3 times a week with a cardio rest day in between.
I used to do the upper and lower body and would alternate (upper one day lower the next and so on) but if I missed a day it threw me off. The full body’s are better for me.
Which video do you work out with?
I LOVE these 30 minute workouts!! Please keep them coming!!
Ditto…
Love it
Totally agree I've just started them and think for over 40s there perfect😊
Same
Agree! ❤
LOVE your workouts. I am 61 and really started to feel weak. I have been strength training for about 7 months and feel amazing! I can easily lift and keep up with grandkids--planning to stick with this! Cardio really isn't enough as you get older! Thank you!😊
In my 50s and since doing these workouts 3x weekly, haven’t felt this strong since my 20s. Keep ‘em coming!!
Your workouts are the first ones I’ve found on TH-cam that have the right balance of exercises covering all parts of the body AND at the right pace! Thank you from a 61 year old that refuses to quit! Been working out since I was 19, and struggled with sudden softness at about 55 so thank you for the perfect storm! ❤
Thank you for your effort to show us how home trainings are properly done!
Couldn’t agree more, I love the balance in her trainings!
I just discover her and it’s the first time that it really hits the spot for me. 💪🏼
At 64 I’m trying to keep my fitness levels consistent but keep running into road blocks. These workouts are great for maximum effort in reasonable time frames.
That’s what I’m taking about. With the grace of God I fell on your channel. I’m 66 and I love these strength exercisers. Please continue ❤️❤️❤️
First session today🎉 Love the workout and will continue. Your run through prior to the exercise is spot on.
This is one of my favourite work outs so far - please do more standing ones as it is hard with lower back issues to do weights on the floor.
I also like how you smile throughout your workout routine it really makes such a massive difference. Your calm voice over the workout is also super calming/ no strenuous sounds to cause angst! So much appreciation from me for all these excellent workouts. 🙏🏼 thank you thank you thank you ❤️
This is my second workout with Cee. I'm loving the straight to the point no filler videos. I have been finding it difficult to get back into working out, and these videos are exactly what I needed.
Me too!
I have been doing your workouts since last year December. I love these new 30min videos they are more intense but, I cannot deny that I love your 18 videos of 40mins. Its more therapeutic for me and I can pace myself more. I interchange between the two. But these 30mins I feel the burn as well so I am not complaining… I do your vids M-W-F and one day of cardio and man my weight is literally melting off. I recommend anyone who is interested to you.
Strength training is awesome! It’s the secret sauce for losing body fat , having more energy, and feeling so many endorphins!
I was so sad to see the 40 minutes workout disappear.
Thats awsome what cardio do you do
30 done! Just a share for those who might need it. Please celebrate what your individual body can do. While my legs may be capable of more, my back can only support 30lbs on the goblet squat. I have used 50lbs on my close grip row but today, my back said 40 is good. I won’t mentally beat my body for strolling through a workout today. An injury would stop me in my tracks. A stroll is still forward momentum. I’ll lift heavier again when it’s time! Onward, to our health 😊🎉
Love this Dana!!
I agree Dana. I can lift more on some days than other days and I am fine with that.
Great idea
I needed to hear that. Talk to me, body. I'll try to listen.
Clear instructions, helpful tips, well-timed cueing and a no-nonsense approach. Perfect.
hello cee, i just discoverd you on youtube and im so happy. im in my early 40s and have been struggling with my weight for years. this is my second workout and i feel amazing after. these are practical step by step and easy to follow. thank you so much for being on here and encouraging middle aged woman that its never too late to lift and get fit.
Im 71. I’ve completed my first week .Three 30 minutes workouts! I love them.
That’s awesome Aida! Way to go!!
@@LiftwithCeeпростите, мне 58, два года назад я забросила все тренировки и превратилась в ту женщину , которая мне сейчас не оченьнравится, а была такая как вы, если можно , напишите , сколько вам лет, спасибо. И может мне все таки вернуться к тренировкам....
Love everything about this; warm-up, 3 days, 30 min, abs, cool-down. FANTASTIC TRAINER/COACH/WORK-OUT PARTNER! Thank you so much!
Hi Cee, I am 56, I have been going to the gym all my life. I met you last December and, since then, I have realised that I do not need the gym anymore. I feel very fit with your workouts, I also do the two other days activities that you recommend. And, by the way, working abs I also love it. Please keep up, you are very valuable and an example for many women. Thank you for your excellent work and for sharing!
Yes, agreed! ditch the gym- Cheryl is better!
I share the same feeling. I am in my mid 50's and loving these workouts.
Yes, did this and I’m sweaty and feeling amazing! I’m 68
I'm loving these 30 minute full body 3 days a week workouts!! It gives me a chance to do pilates and other workouts I love on the other days. Please keep them coming. Thanks!!🙂
I'm also doing pilates on the off days and finding it working great with the 3× a week workouts.
I am also doing Pilates on off days… this is perfect ❤
Ditto…
Thank you, Cee, for offering these 30 min workouts! They actually fit better into my schedule! 😊
I am so happy I found you. I’m 75 & I need you!!! I love your 30 minute work outs. You give me the inspiration to keep going & not give up. God bless you!!
I just started doing the 30 minute workouts and I ❤ them. I’m 70 yrs old so I’ve adjusted my workouts to compensate for older body parts. 😊
I do the workouts with lighter weights only twice a week to give my muscles enough time to recover.
I just discovered you and I did a 20 minute workout, a couple days later I did your 30 minute work. I prefer the 30 minute workout. Just fantastic! I’m 60 and about 10 lbs over weight. This is a perfect workout with a short spin class @ home on the other days. I think education is motivation so keep the side bar notes coming! 😊 Thank you so much!
Thank you for the 30 minute video. I just did 8 weeks of the 20 minutes and am feeling stronger. The 30 minutes is just the right next step!
LIFT WITH CEE is the BEST strength training WORKOUT on TH-cam!!!! I am so GRATEFUL for CHERYL COULOMBE!!!!
I love that your workouts do not include jumping. I’m really enjoying them!
Just finished this second one! Whoo hoo this was challenging! I had to take a 3 min break after the lunges, those burn! ❤
Hello Cee. You asked for feedback. Yesterday I did video 1 in this series, today I did this second video, my first workout with you. I really enjoyed them, and am looking forward to doing the rest in the series, snd then trying others. I really like the format, plenty of time to get set up, no rushing between exercises, your clear and precise explanations, your calm and engaging demeanour, and no intrusive music. As it happens, I added a couple more abs/core exercises at the end, plus forearm plank and a couple of supermans, as I need to work on my core strength. So, I would be very happy to see some longer videos on your channel. Personally, I can’t be bothered to get everything set up just for 20 mins, but I might do a few back to back. Finally, I really like the inclusion of the warm up, as I’d probably skip it if I had to do it separately. Hope this helps, and thank you very much for providing these excellent and enjoyable workouts.
I've been meaning to leave this comment for a long time now. First, though, this workout was a tough one!
I have been following you for almost a year now. I started working out November 1, 2022, with just ten minutes, 5 days a week. I found you when I was searching for a 20-minute workout. I think I've done just about every variation you have, and am currently doing the 30 to 40 minute workouts, 3 days a week. I recently added a 20 minute run/walk on the rest days, and plan to add yoga on the weekends for added flexibility as the running has caused a lot of tension in my lower back. I added a 10-minute stretch after my run/walks and that has really helped. Anyway, I'm 55 and while I'll never look as good as you, you have helped me gain muscle as I train for retirement. Thanks for all you do.
Cee, I remember doing some of these moves months ago and it was awesome to watch myself grab heavier weights. My lower body really needs these work outs...my legs are shaking :).. I find myself so consistent with your work outs because they aren't overload, but really good. I can manage 3 days consistently and this is where I have finally seen results after all of these years! THANK YOU!
I am 70 years old and love your workouts. I follow your lower and upper routines and have seen a real difference in my body. Thank you so much. You motivate me to be better.
Thank you, this was a great 30 minute workout. I’m going through a very dark time in my life, and your workout today was a place to focus and self-care. Keep them coming. Thank you.
I haven't enjoyed physical activity since I was a kid. Over the years, I've allowed myself to become a complete couch potato. It's the first time in decades that I've felt stronger, capable, confident . . . and safe! The movements are fluid, well-paced and just plain fun. This has been my entry into a new world of health and fitness. I now know that I can grow and become more powerful as I age. Thank you for giving us all this enormous gift! You make a difference in all of our lives.
I found your channel about a month ago and decided to give it a try, I was never able to stick to a workout program in the past but I have to say that you are making it so easy!!! I’m starting to see and feel the results, I don’t feel overwhelmed and this workouts that include whole body including warm up, abs and cool down are a time saver and game changer!!! Thank you for changing my life at 47 years old!!!!❤🤗
Great workout Cee! I really like having the set info w/ weight references up during the workout and transitions so I don't have to look back to the beginning. Thanks for the new 30 min series. It's maybe my favorite.
I am sweating but just didn’t KNOW it! It’s the most pleasant but challenging AND safe workout! Instead of being glad it was over and dreading the next one, at the end, I was like “oh man I’m sad it’s over!” But I am definitely fatigued. I will come back to all the ones Cee offers!
I’ve been working out with you for 6 months and on a consistent basis for 3+ months and I can see and feel a change in my body composition! Thank you for all of your hard work putting these videos together and for all of us to use!!!! Thank you!!!!
Yes!! I really like lower body and abs. These workouts are so great and I recommend them to all my friends. My lower back pain is SO much better after lifting for almost six months with you.
Oh man. This was a tough one! I was dripping in sweat. It was a great workout. I do still like the 20 minute workouts though. I’ll likely keep doing those and throw a 30 minute workout in 1-2 times a week. Thanks!
Thanks Cee. I didn’t feel like working out this morning but I pushed myself knowing how great I always feel after your workouts. I also saw myself in the mirror as I went to get the remote and saw a little physical progress and that was it, that did it for me. I’ve been working out with you for 2-3weeks and to finally see some progress has lifted my spirits. Thank you so much for posting your workouts. I’m very very grateful for your workouts.
As a 49 y/o woman who tries to lose weight i am sweating like crazy right now! Thank you so much for sharing this videos! Love from Istanbul!
Hello😊,
I'm back, ladies perimenopause is no joke!!! I've been dealing with night sweats. I finished this workout today. I'm so proud of myself. I will be back on Tuesday. Let's get it!
These 30 min workouts are the perfect amount of challenge, sweat and effort!
Love the 3 days total body workouts! And really love the ab portion that you include too! Thank you
Love it! More standing full body please 30-40 minutes.
Cheryl, where have you been all my life?!
All kidding aside, I’m only one week in and this feels like a game changer.
Every bit of it, from your upfront and frank discussions to the workout- it’s all excellent work. I even like the warmup and cooldown which are skip in every other person’s videos. I’m actually looking forward to the next one.
Thank you Cheryl, for sharing your talent with us - for free!
(I hope you can somehow monetize this. You’re way better than many that come at a cost!)
These are definitely a level up in challenge from the 20 minute series! I love the addition of the abs, my legs are still on fence about the extra leg shenanigans. These definitely get my heart rate higher than the 20 minutes! Thankful for this community and this channel! 🎉
I just wanted to say thank you, I have only been doing these workouts for about 3 weeks and it is making a huge difference, I feel stronger, more energized and happier! I am 58 and a complete novice, your workouts are explained so clearly that I can follow, and I love the little helpful notes after each section. Thank you so much Paula
love these 30min full-body strength workouts - thank you and don't stop!
I just found your work outs and they have been amazing for me! I’m 41 and find I just can’t do hiit and high intensity anymore. I’ve always loved weightlifting, and your workouts are perfect for this season of my life. I’m seeing huge results, even in the first 5 to 6 weeks. I love all the helpful tips and comments. Thank you for providing such amazing workouts.
Just discovered your channel, starting off with lighter weights but hoping to progress to heavier weights as time goes on ❤
Hi this is week 2 for me. I really enjoy how you incorporate all the major muscle groups with each exercise. The demonstrations and cues are very helpful.💪🏽
I am almost 46 and have been working out my entire life with the focus on more HIIT training, crossfit and basically high cardio almost every day. I would incorporate maybe 1-2 strength days but loved the high from the cardio. When my sister introduced me to you I was hesitant to try because I wanted to "feel" it but knew that I needed something different for my routine and for my age. I am in my 3rd week of working out with you and I am LOVING it!! I can already see and feel my body changing, getting stronger, leaner and more stabilized. You are simply amazing my dear and I can't thank you enough for putting out these amazing videos!!
I just turned 45 so I feel you!
This is my fourth consistent month with you. I am getting stronger! Thank you very much. I loved this workout! I am being challenged and making progress. So grateful for you, Cee!!🥰
That definitely was a sweaty one! I really appreciate you adding more lower body work in - and even the cool down tested my balance! Thank you Cee 🙌
I love the 30 minute workouts! You are so pleasant to workout with, right to the point! Thank you!!
I really appreciated the dated weekly workouts, it was nice to see the current week and know that was my workout. I've been working out with you almost a year now and really enjoy your workouts. I hope you will bring back the weekly format to your site.
I love this workout. Who was I kidding...I didn't do abs on my own! I love the added leg workout, the workout time and helpful info on specific exercies. Please never leave....
These workouts are great! I love the whole body 3x per week format!! I appreciate that now we have three options to pick from each week depending on if we want 3, 4, or 5 days with weights.
Just finished 2nd of this workout this week. Monday was a hard day!! Could barely get thru the workout. Today was much better. Glad I pushed thru on Monday!
Cee, glad I found your channel. I am 55yrs and have been looking for something that motivates me to grow in my workouts. I am so glad I found. You make it simple and realistic. Thank you for all the hard work you put into each workout.😊
I love your full body workouts! I have been doing them for about 2 months now. I have been lifting weights since highschool. Was doing your 40 min ones till I realized I could get the same workout in 30! I am 50 now and love how these workouts are shaping my body along with my good nutrition!
I’ll be 65 this year. Just started your workouts and love them. I hike the mountain across the street from me four days a week but haven’t done weights in years. Will do your workouts between my hikes. Thanks for the motivation.
Also like everyone else has said, your no nonsense style, great calm instruction, your beautiful self and presence (I aspire to look like you eventually) really keeps me coming back.
Today was my first workout with you. I recently turned 50 and am determined to make it my best decade ever! Hoping to stick with it and did the hardest part today - started!
at 64 I started with your beginner series and now 5 months in I am getting stronger - enjoyed this workout although using much lower weights! Thank you!
I'm doing all your workouts ❤ I love how I feel after every routine ❤❤❤❤❤😊 thank you so much
Love the 30 minute with voice workouts so much I am repeating them. Love your workouts!
I really like these workouts. I’ve been keeping up with them for about 6 months and noticing the difference for sure. Love the full body workouts.
For the past 2 weeks I've been doing your 40 minute workout #7, but today I was a little shorter on time and did this one instead. I loved it just as much as #7. I feel like I'm truly getting a full body workout that is weight training and not cardio with weights. Thank you so much for your videos.
Great workout❤ thankyou Cheryl.
I’m 64 & I found is I’ve a weak core 😅
Enjoying building muscle 💪🏻
I LOVE these workouts! I went through instant menopause after cancer treatments 5 years ago. I read how good weight lifting is post menopause. I’ve been looking for something that is doable, and I’ve found it here. Thanks so much for these workouts! I’ve started with the 30 day plan!
Love these 30min full body routines. The timing is perfect!!
3-22-24 I’m still going strong 3x a week. 🙏Thanks for keeping these posted for the weekly workouts.👍
Thankyou Cee! I adore your workouts!!
I LOVE this format more than the new one. I love hearing your voice and the cues. It makes me feel like I’m working out beside you. I also like having the exercises posted on the screen for each set. ❤
I love all your full body workouts. I am 55 and it is helping my stamina and strength
So grateful!! Thank you cee🙏
I can't go to a gym as l homeschool my ASD teen and have three other children also after school in evening, l do these workouts before he and l go for our daily forest walks together, l cannot thank you enough for your generosity. These are perfect and l feel like I'm staying healthy for my children. ❤
Thank so much! I loved this workout.
Hi Cheryl, I love your workouts! I am 62 and I have not done much weight lift in my life, more cardio. I don't have any difficulties and I enjoy these 30 minutes. Thank you for your efforts and professionality, greetings from Italy❤
I loved this video. I would like to see more all standing videos like this one since I can’t go on the floor because of my back issues.
Have been attempting your workouts 3x’s a week for the last 2 weeks and I can feel such a difference in my clothes! Thank you!
So thankful I found you, Cee! I’m consistently doing three workouts a week for almost two months now. I love the 30 min full body with core format!
Thanks Cee! These workouts are the best!
Loved the format... tHANK YOU!!
Keep the workouts coming! Been working out with you since Nov 2023 consistently and I’m seen results, Muscle baby 👏👏👏
I have been really enjoying your videos. Your straightforward and non-cutesy approach is refreshing and appreciated.
Today was the 1st time doing a 30 minute workout and was putting it off because it seems so long but I thoroughly enjoyed it in fact I preferred it to 20 minutes. Well I have never said that before to exercises….and I’m 61 today…thanks for your great workouts !!!
Happy birthday!! 🥳
LOVING THESE Cheryl!!! Thank you ❤
I’m loving these workouts! I especially enjoy these standing exercises because I had a bout of vertigo in the past and cannot do those where you are laying down or I can go into a tailspin! Will you please do more standing 30minute full body including abs? Please please!❤️
Just started doing your workouts ….2-3 times /week…and I feel great! I’m 52 in menopause so I take things a little slower which makes your pace…and your zen energy…a perfect combo for me. I’m sweating and pushing myself but not crazy like I did just 10 years ago. I’m so happy I found you. And YES, I love the lower body and abs combo. THANK YOU 🙏🏻
As usual, Fantastic workout! Thank you km
Love your workouts! Thanks for all you do!
I am loving the 30 minute workouts. A perfect workout in a short amount of time. Thank you!!!
Thanks, Cheryl! Loved the horizontal press!
These workouts are amazing, thank you Cheryl!!!
Thank you for your great workouts!!❤