Full Body STRENGTH Workout // Low Impact + Dumbbells Only

Full Body Strength Workout // Low Impact + Dumbbells Only is an excellent and intense total body strength workout from Heather Robertson. It is made up of compound exercises rather than isolation exercises (compound exercises work multiple muscle groups) and this affects your weight choices, but I was still working hard. I felt like my upper body got a much more intense workout than my lower body until I got to the final exercise–squat swing & hop. That was burning out my lower body! It also made my heart rate jump into my peak heart rate zone. Great exercise. Even Heather burns out in the course of this workout, dropping to her knees during the last set of push ups. I rarely see Heather lose steam during one of her workouts so you know it’s tough when she is burning out. I did use a lower body finisher workout from Caroline Givan to round out my hour and give my lower body some extra work. Between this workout and the glute and hamstring finisher I did, I burned 350 calories. So this was very metabolic, too.

This workout is made up of 10 compound exercises. Each exercise is done 3 times before you move onto the next exercise. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower left hand side of the screen counting down your intervals and recovery. During the recovery Heather previews the next exercise.

Full Body Strength Workout // Low Impact + Dumbbells Only is 38:38 minutes; 4 minute warm up and 4 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 10, 15 and 25 pound dumbbells. The weights listed below are what I used.

  1. Deadlift & squat (alternate one deadlift with one squat) (25# DBs)
  2. Repeat #1 two more times
  3. Row & press (one bent over row alternated with one overhead press) (18# DBs)
  4. Repeat #3 two more times
  5. Lunge & twist (alternating reverse lunges, hold one DB goblet style and when in lunge, twist torso/DB toward front leg) (one 25# DB)
  6. Repeat #5 two more times
  7. Push up & leg lift (do a single leg raise at bottom of push up, alternate legs)
  8. Repeat #7 two more times
  9. Push press (squat w/ DBs at shoulders + overhead press when standing) (15# DBs)
  10. Repeat #9 two more times
  11. 30 second rest
  12. Chest press & bridge (lay on back on mat, knees bent and feet on floor close to glutes, raise hips into glute bridge, do one chest press then lower DBs and hips at the same time) (20# DBs)
  13. Repeat # 12 two more times
  14. Sumo & row (alternate one sumo squat with one upright row) (15# DBs)
  15. Repeat #14 two more times
  16. Bicycle pullovers (do slow bicycle maneuver with your legs while also doing pullovers) (one 18# DB)
  17. Repeat # 16 two more times
  18. Curtsy & raise (alternating curtsy/cross-back lunges, between sides do one single bent arm side raise, alternate arms) (8# DBs)
  19. Repeat #18 two more times
  20. Squat swing & hop (stand with legs wider than hip width, a DB resting on one end on floor between legs, squat and hold, grab top of DB and do one kettlebell swing while remaining in squat, place it back on floor and do one squat jump) (one 20# DB)
  21. Repeat #20 two more times

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


4 thoughts on “Full Body STRENGTH Workout // Low Impact + Dumbbells Only

  1. If I missed it, I apologize but for the last exercise what weight did you use? This sounds like another winner workout that I need to include in my rotation.

    Today I did Caroline’s day 49 of epic full body strength and stretch. Halfway through I thought wow, this is very doable for Caroline … but then she launched into the lane of 10,000 push-ups. 😢 The stretch was really great and a perfect ending.(I actually picked it for the stretch.) I know you did a similar strength/stretch workout last week but I’m not sure if this was the same one? Reason I say that is because the last stretch was I think a reverse plow. I remembered you mentioning one move at the end of your workout that you just couldn’t do which makes me think we might be talking about the same workout? In any case, I was like “oh no no no, that’s not going to happen” …😉☺️


    1. I did miss it! Thanks–I just updated it. I used one 20 pound DB. I actually did the first set with one 25 pound dumbbell but that was too much for me to swing while in squat. The 20 pound dumbbell was much more doable for me.

      And no, the Strength & Stretch I did was not an EPIC workout. It is one of her stand alones. The one I did didn’t have an excessive amount of push ups. It did have a ton of downdogs though! And yes, she is so flexible! She did a version of plow that is literally impossible for me to do.


      1. Thanks for adding the weight. We are bout the same strength-wise so it’s very useful to me to have your weight as reference. Have a great day!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s