# 30 MIN HOME WORKOUT WITH DUMBBELLS // Full Body Strength // Warm Up + Cool Down

**Channel:** Madelaine Rascan
**Source:** https://www.youtube.com/watch?v=GHIqfmwsWv8
**Transcript page:** https://www.withtranscript.ai/video/GHIqfmwsWv8

## Chapters

- 0:00 — Warm-Up and Full-Body Setup
- 3:05 — Standing Lower-Body Strength Circuit
- 11:44 — Glutes, Back, and Core Work
- 20:22 — Floor Burner and Final Push
- 28:50 — Cool Down and Closing Reflection

## Transcript

**[0:00]:** what's cooking chicks your full body that's what's cooking you're going to need your dumbbells upper lower we're sculpting the whole thing it's going to be fiery can you also please grab something to elevate your heels I'm going to be using my hex dumbbell to do this you can use a book a yoga Block it's going to come in handy let's freaking do this starting standing up let's start rolling the shoulders Juice It Up rolling back let's get nice and warm for today we're going to be working upper lower it's all happening it's all happening change directions

**[0:35]:** forward neck whatever feels nice

**[0:44]:** movement

**[0:52]:** ankles legs are nice and wide meet me right in the center yes now twist open

**[1:03]:** warm up that rotation

**[1:14]:** movement two more come into a nice big side lunge all the way down if your heel lifts like mine that's okay open up through that hip and there's a few back and forth here side to side open up through the hips

**[1:40]:** all right meet me at the top of your mat meet me in a down dog bum up to the sky just open it

**[1:55]:** up good coming forward to that high plank give me some knee drops bring it in

**[2:09]:** 7 6 5 4 3 2 1 hold right there walk your hands to your feet slowly coming up final move here legs nice and wi going to a body weight sumo squat legs are wide toes are slightly turned out pressing your knees outwards as you drop the bottom drop

**[2:42]:** five more four 3 2 and one reach up reach up reach up and chickies it's time to rock and roll oh the heart rate's going to be at working full body it's going to be a good juicy one

**[3:05]:** we are going to start with the sumo squat let's get ready I am going to go with both of my heavies and we're going to get that timer started we've got 45 seconds of work a very quick 15sec rest in between a a let's just smash it out you know what I'm saying we got places to be people to see here we go we're starting in 8 Seconds setting it up toes are out grab those weights and we drop the butt let's go round one Lock and

**[3:43]:** Load nice straight line from the crown of the head to your booty cheeks back back back and down keep the weights right underneath your bits and pieces

**[3:59]:** think sink deep deep deep deep deep

**[4:08]:** deep good keep spreading the uh floor away with your feet knees out knees out knees

**[4:18]:** out two one oh this is going to be a juicy back to back we have uh shoulder press

**[4:29]:** all right elbows in Palms facing away from you here we go and up ribs pulled in

**[4:51]:** up give me all you got 30 minutes of work today let's go

**[5:01]:** every set I wanted to challenge you get results and get out up push push push 10 seconds it's meant to challenge

**[5:21]:** you oh my gosh okay let's really give it to your thighs and Duty here okay setting it up push yourself I get that money I'm a flex four I get that money I'm a Flex 2 you now rocking with the

**[5:51]:** best sitting in a nice low chair for every rep gas got AIG and I thinking about the backs of your legs and your booty cheeks to lift back up 12

**[6:16]:** seconds

**[6:20]:** four and one okay okay 10 seconds let's go into that press all right 3

**[6:38]:** 2 to close down the eyes for this one let's go let's go keep that form 100% you've got this arms be burning ribs in core tight Lock and Load

**[7:08]:** come on girlfriend me and you push it 10

**[7:18]:** seconds two oh my gosh breathe okay moving on to our next Super set have a siple water if you'd like to we are going to start with our going to heels elevated squat I'm going to use my dumbbell here we're going to sculpt the front of the legs holding your dumbbell right here against the chest the chest stay up we move in an up and down motion okay the knees are going to come forward and you're going to drop nice and low holding a heavy weight your legs are strong let's push going to be good one let's go baby Val

**[7:59]:** why everybody want to be like me you know you can't be like

**[8:15]:** me I'm so that I know why you want to mess with me you know you not get with me I don't even speak you ain't messing with my

**[8:26]:** energy try not to bounce at the bottom control down control up go once you're right back up there you drop right back

**[8:42]:** down spicy oh this is going to be a real Zinger Zinger Box Meal from KFC all right we're going to hold our bottom of our Sumo and we've got a curl right here hold

**[8:58]:** down and you know you still smoth Glad You Came best St I need you like water in the let's walk down the a make a b control the curl stay down burn out those legs feel the weight in your heels okay not forward but the bum is

**[9:25]:** back ugly face well and truly activated hard

**[9:40]:** oh that's naughty you're a naughty girl you're naughty who T you to be like that Come on Feet her up get ready let's go I'm in this I'm in

**[9:54]:** this okay let's go SC the legs it's not a rush or a race thinking about taking those front leg muscles and just letting them feel that

**[10:13]:** tension nice and

**[10:21]:** smooth yes you got it keep it up keep that form 15 seconds

**[10:36]:** 5

**[10:40]:** 4 oh okay okay naughty Sumo hold with the curl oh my God legs drop the booty I it I'm in these ones you got to just kind of close down the eyes and go real deep you know what I'm

**[11:09]:** saying undo that trauma that personal trauma that happens right at the bottom of this Sumo

**[11:23]:** girl let's go let's go go to that dark place Stay With Me

**[11:44]:** gas o fun one here we going into a single leg loot bridge this is where I want you also to have that elevation ready I'm going to put my foot on top of either you can use your book whatever you're going to use right there right close to the botb okay not too far away you're going to feel hamstrings bring it in keep the hips nice and level nice and square we're going to drive the heel in three two

**[12:23]:** youting like L said that I can't but I told him I do it up in the morning I swe iswing go like I play for the Bruins thought that I told them my C was mine they throw in shade but I'm still going to shine they my wrist and they know it's my time they ain't see the

**[12:44]:** numbers and my Bros ice in my is froze they know it's heat it's like right out the stove way that I'm shooting they think I'm a pro I told them so much they really should know that's real oh my God I'm just playing with now two and one oh those are always just so hard roll it over to the other side setting it up now again focusing on the quality of your rep slow it

**[13:14]:** down drive that heel in up come down really think think that thrust motion at the top here I like to lift my toes as I come down push in nice and strong and squeeze the as Che at the top

**[13:37]:** right here we going give what they we going take it up from last year my I'm long range me and the team on the same push it so tough 12 seconds you got

**[13:58]:** this two and one oh my gosh so we are going to go again round two we're going to add some pulses for those last 10 seconds bring it right underneath the knee controll reps do less reps if you need to let's go don't rush up big squeeze drop

**[14:36]:** driving right through that heel squeeze it that back leg that leg single leg oh man it is getting stronger with every rep push it dig deep we're going to go into those pulses in three two hold it right there go 10 n eight seven six up up up five four 3

**[15:04]:** and roll it

**[15:11]:** over you got three and

**[15:20]:** one nice and smooth

**[15:40]:** driving that heel in keep going keep going we're almost at the pulses and hold up 10 nine eight seven higher six 5 four lift lift three

**[16:10]:** STS good I'm going to grab my heavy weights we going to go into a renegade row with a pushup another move that I want you to not focus on speed controlled dropping into that

**[16:26]:** pushup hold that strong we're going back and behind think leading with the

**[16:45]:** elbow and you're going to try your best not to rotate your chest and your torso around as you

**[16:56]:** lift and one at a time this world give us some SP B but I let you the I want to get in you look like a them dust you know it's a must give me thems it is what it is it's not what it nothing but cuz I'm with the trust keep everything on the

**[17:23]:** H me on all four all bird dog with a pulse let's go right hand and left leg reaching out hips are nice and square and we're going to lift up for one tap the floor up again squee the cheek two okay nice strong spine one two it's okay if you find your balances all over the place you get better at these over time that means that you need them okay keep going up and up take your time with this one one two sculpting your back muscles core up one two this one makes my heart rate sore

**[18:22]:** too Pat stuff in there if you really want to Humble me you know Renegade roll into pushup every rep with Precision I got a million flows I'm a million with a million go time out here I don't say it but I seen it all post and I seen a h when it hit me now I IGN the C no time for it just being honest way back I said I got it same same

**[18:58]:** so good said I'm next but I'm building muscle Stronger All Over notice how this feel three times for my family dog cuz paid all bills and I get four times my netk from a year ago

**[19:23]:** with for a second was carrying cinder block other side the left hand and the right foot let's go let's go let's go let's go go up

**[19:43]:** up let's go own this move right here up and up don't just let the momentum drive you every muscle is so strong that you are controlling

**[19:59]:** yeah nous seen itn't damn

**[20:22]:** going oh my gosh okay meet me on your back we are moving on to our last Super set oh so good so good before we move into our burner now I'm going to hold I'm going to start with two of my medium weights and see how I go if two is too much for this move you can hold one in between okay first move is one we got a jack KN reach for your toes lift the shoulders lower down

**[21:03]:** reach exale LIF your shoulders up off the floor reach for your to iips feeling likeing I think I got oh now they call me I seen them all I told them up they

**[21:38]:** push two and one take a breath back to back legs are going to come up now this slight angle right here might be enough for you okay if you want to a little bit more hands are up lifting the shoulders tuck the chin drop the elbows towards the floor a thick tricep narrow narrow press while working the ABS at the same

**[22:06]:** time straighten those legs find the breath in the movement and then just just go in you got to just go in hard lift those shoulders up 20

**[22:26]:** seconds birth

**[22:43]:** guys so only use a weight that feels good to you you can go body weight as well and keep that lower back connected to your mat okay LIF up

**[22:59]:** oh boy oh boy we're in

**[23:23]:** trouble let's go little bit of pain big gain let's

**[23:41]:** go is what it's all about thank goodness we have each other okay getting ready for this press now little moment of silence it's going to hurt let's do this two pick your angle with your legs there's no right or wrong push I want you to only feel it in your abs and in your arms that is it oh you should feel it deep deep deep in your core

**[24:13]:** here and just keep pressing just keep pressing nearly there

**[24:30]:** final 10 here we go here we

**[24:41]:** go oh my gosh have a little sip of water we're going right into our burner so each of these are 40 seconds with a quick 5sec rest there's only five moves five moves it's like under four minutes let's just give everything we have left on the mat okay thinking right now where you are right now in this workout anything you have left release it here okay we're starting with a tuck you can either come up all the way onto your tailbone or you can stay on the floor here

**[25:16]:** okay

**[25:26]:** disrespect prove it to yourself right here I'm That Could my my phone know just give me few days I'm out this pack how you going to touch bro not leave like he won't come back on and West I could have got fo hand on taking CH and losing track how

**[26:02]:** oh lift that opposite

**[26:13]:** shoulder let's go challenge is good this is what you're here for you were almost done this workout so freaking close 15 seconds heavy of course when he done my come for me I'll corate me out then JoJo back on

**[26:32]:** 3 2 and one oh my gosh we have tricep push-ups really quick three two hands underneath the shoulders elbows come to the rib cage

**[26:51]:** push come back from West I could have got put on taking chasing tra how many times close down your eyes and just push all that frustration inside your body anything there that needs to go it goes

**[27:15]:** here four 3 2 one side plank whatever side you want three two so you can come to your kneeling side plank right here or coming up all the way let's hold elbow underneath that shoulder just breathe hips are nice and stacked on top of each other feel this sideways okay work pushing your elbow into the

**[27:42]:** floor feel the music feel yourself right here we welcome discomfort we know what pushes us we know it helps us grow hold hold hold easy work 10 seconds

**[28:15]:** yes you did it come on I want to hear those positive thoughts that you were thinking to yourself right now it is only positive you are strong way stronger than you think F ass resilient not taking no for an

**[28:50]:** answer just like that you have worked full body oh my gosh you guys I'm shaking in the best in the best possible way like my arms my obliques everything is just hurting and buzzing and feels so freaking good let your knees come out nice and wide shove the booty back hips back reach Away really quick cool down here hang out with me for another 2 minutes slow down your breath now ah beautiful job

**[29:49]:** amazing coming forward bring that right knee right foot all the way forward I want you to just sink into this right knee right hip if you you want you bring the left hand up and over just open up to the side

**[30:10]:** body moment of gratitude for yourself thank you for showing up putting your health

**[30:20]:** first KES back back of the leg

**[30:30]:** and let this energy carry with you for the rest of your day today you can do more okay that voice is just it can be brutal the voice is in our

**[30:45]:** mind bring that left leg forward other side last stretch here bring it

**[30:54]:** in and reach

**[30:59]:** but we have to do our best to consciously when those voices hit try to change the program chip away slowly it only knows what it knows because we continue to allow it to thrive in us and it's so hard it's so hard like I when I say this I'm talking to myself shove the hips back but over time we can be conscious when those thoughts come in and we can change the direction okay but we have to be conscious and we have to we have to

**[31:46]:** try all right right here you can be on your back I'm going to leave you with o that feels good let's do one deep breath okay fill the tummy all the way up all the way to the top of your

**[32:02]:** head let everything

**[32:11]:** go you've crushed it you've done it let that positive energy that aliveness live in you today you are incredible you know what I'm going to say protein rest in recovery I'll see you in the next workout chiao Chow Chow out