nourish move love

This workout is a perfect example of why I love full body days! 👇

Two circuits, a set of dumbbells, and a time-drop format that keeps you reaching for your heavy weights even as your muscles start to fatigue. 💪

Here's the workout:

CIRCUIT 1:
1️⃣ 1.5 Squat, Dumbbell Clean and Overhead Press
2️⃣ 1.5 Alternating Reverse Lunge
3️⃣ Dumbbell Chest Press and Glute Bridge Hold
4️⃣ Wide Squat Dumbbell Burpee and Bicep Curl

CIRCUIT 2:
1️⃣ Staggered Stance Back Rows
2️⃣ Deadlift, Dumbbell Clean and Lateral Lunge
3️⃣ Overhead Tricep Extension and Calf Raises
4️⃣ Alternating Dumbbell Sn**ch and Two Lateral Step Single Arm Squat Thrusters

This one earns its place in my favorites easily. It's tough, but it moves fast, and you'll feel it by the last round. 🔥

🚨 Get the whole workout here! https://www.nourishmovelove.com/dumbbell-workout-routine/

Full-Body Dumbbell Workout (35-Minutes) Join me for a 35-minute full-body workout you can do right at home. Tone, sculpt, and strengthen your body with a simple pair of dumbbells – no gym needed!

I’ve lived 38 Septembers, and these are the lessons that actually stuck. 🤍

I used to think this would be the year I had it all together. Backpacks packed the night before, schedule perfect, everyone fed and out the door with time to spare. That year never came, and honestly, I’ve learned to stop waiting for it.

What actually gets me through isn’t a better system. 👉It is showing up messy, tired, behind on the school supply list, and doing the small repeatable things anyway. If your first week back feels nowhere near put together, that's not a sign you're behind. That's just what a real September looks like.

📧Need a back-to-school workout plan? Follow my FREE 4-30-10 Workout Plan! https://www.nourishmovelove.com/4-30-10-method/

This all standing workout combines the best of strength and cardio in just 30 minutes!

I love a workout like this for the days I want to feel strong but also want to move, get my heart rate up, and get some steps in. Bonus: every single move is done standing, no floor work at all.

Here's your workout:
✔️ Full body strength + cardio
✔️ 1 strength circuit + 1 cardio circuit
✔️ Timed Intervals (strength: 40 sec work ▶️ 20 sec rest. Cardio: 30 sec work ▶️ 10 sec rest)
✔️ Repeat each circuit 2 times

CIRCUIT 1: STRENGTH
1️⃣ Wide Squat
2️⃣ Staggered Deadlift and Back Row
3️⃣ 3-Pulse Lunge and Knee Drive
4️⃣ Wide Bicep Curl and Lateral Raise
5️⃣ Lateral Lunge
6️⃣ Overhead Triceps

CIRCUIT 2: CARDIO
1️⃣ Quick Feet
2️⃣ Narrow Squat Jack
3️⃣ Lateral High Knees
4️⃣ Front to Back Hop
5️⃣ Lunge Drops
6️⃣ Surfer Squats

Strength first while your muscles are fresh, then a bodyweight cardio burnout to finish. Best of both worlds, and only 30 minutes.

🚨 Try this full workout here! https://www.nourishmovelove.com/full-body-cardio-strength-training/

30-Minute Full Body Cardio and Strength Workout Get a total body burn with this 30-minute workout that combines cardio intervals and strength training circuits to build muscle and torch calories.

This is one of my absolute favorite workouts, because it's built entirely around the strength moves I come back to again and again.

Fifteen years of training women to become the strongest versions of themselves, and these are still the ones I trust most.

Here's what’s packed into this super efficient 35-minute sweat session:
✔️ 4 circuits, 4 exercises each
✔️ Timed Intervals (40 sec work ▶️ 20 sec rest)
✔️ Repeat each circuit x2 rounds

CIRCUIT 1:
1️⃣ Arnold press
2️⃣ Split lunge
3️⃣ Uneven lunge and single-arm press
4️⃣ Goblet march

CIRCUIT 2:
1️⃣ Bicep curl
2️⃣ Deadlift
3️⃣ Deadlift and bicep curl
4️⃣ Seated twist

CIRCUIT 3:
1️⃣ Chest press
2️⃣ Wide squat
3️⃣ Wide squat and push-up
4️⃣ Plank knee drive

CIRCUIT 4:
1️⃣ Back row
2️⃣ Glute bridge
3️⃣ Dumbbell pullover and glute bridge march
4️⃣ Bicycle crunch

Grab your dumbbells and give this one a try. It's simple, it's efficient, and it covers all the things that matter most.

🚨 Try this full workout here! https://www.nourishmovelove.com/strength-training-circuit-workout/

35-Minute Strength Training Circuit (With Dumbbells) Build total-body strength with this 35-minute dumbbell circuit workout that targets your glutes, arms, core, and back with compound exercises.

One set of dumbbells and 30 minutes can be just as effective as an hour at an expensive gym. Here’s the workout that proves it.

This workout combines effective compound strength moves and a HIIT finisher to make the most of your 30 minutes.

Here's what it looks like:
✔️ 2 strength circuits + 1 HIIT finisher
✔️ Timed Intervals (40 sec work ▶️ 15 sec rest)
✔️ Repeat each strength circuit x3 rounds (HIIT finisher x1 round)

CIRCUIT 1:
1️⃣ Uneven squat and overhead press
2️⃣ Reverse lunge and knee drive
3️⃣ Romanian deadlift and calf raise
4️⃣ Lateral lunge

CIRCUIT 2:
1️⃣ Bicep curl
2️⃣ Overhead tricep extension
3️⃣ Uneven push up and shoulder tap
4️⃣ Kneeling single arm back row

HIIT FINISHER
✅ Alternating dumbbell sn**ch
✅ Squat jacks
✅ Lateral shuffle
✅ Mountain climbers
✅ Seated twist

Split circuits, strength first, sweat second. That's the order for a reason, and it's why this 30 minutes of work leaves you feeling as strong as hours at a gym.

🚨 Try this full workout here! https://www.nourishmovelove.com/30-minute-full-body-dumbbell-workout/

30-Minute Full-Body Workout (With Dumbbells) | Nourish Move Love Strengthen and tone your whole body at home with this effective 30-minute full-body dumbbell workout featuring 8 dynamic, muscle-targeting exercises.