21 Easy FULL BODY STRENGTH TRAINING WORKOUT for Women at Home (30-Minute Routine)

You don’t need a full gym setup to get a solid strength workout in. One set of dumbbells and 30 minutes is all it takes.

Today’s full body strength training workout will walk you through 21 exercises—warm-up and cool down included—so you don’t have to do those separately.

Each exercise is 45 seconds on with a 15 second rest, so just grab your weights and follow along.

Here’s the full workout:

Let’s get those arms ready to work.

For this one, you’ll make big, controlled circles—backwards first, then forwards.

It might look simple, but it’s one of the best ways to loosen up your shoulders before a full body strength training workout.

This one’s a two-for-one stretch.

You’ll drop into a deep squat, tuck your fingers under your toes, then lift your hips up to feel that hamstring pull.

If your hamstrings are tight (and whose aren’t?), take it slow and let your body ease into it.

Your hips do a lot of heavy lifting in this at home strength training for women routine—so let’s wake them up.

You’ll balance on one leg and draw big half-circles with your knee, opening up those hip joints.

Don’t rush it. Controlled movement is the goal here.

Here’s where things start to heat up a little.

You’ll squat down with your arms overhead, then rise up onto your toes at the top.

Keep your chest lifted the whole time—this gets your legs and core fired up for the strength and conditioning workouts ahead.

This move stretches out your shoulders and back while keeping your core engaged.

From a high plank, you’ll push your hips back toward your heels (knees hovering), then drive forward again.

If you feel your booty poking up, check yourself—keep those hips in line.

Now we’re getting into the real work.

This compound workout hits your glutes, hamstrings, and quads all in one go. You’ll hinge into a deadlift, stand up, then step back into a lunge.

Make sure you’re sitting into your heels for both movements—that’s where the power comes from.

Simple but effective.

You’ll press those dumbbells straight overhead, keeping a slight bend in your elbows at the top (no locking out!).

This is a continuous motion, so don’t hang out too long at the bottom or the top. Keep it moving.

Two lower-body moves packed into one.

You’ll shift into a side lunge, press back to center, then drop into a sumo squat.

Here’s the key: don’t go too wide on your stance, or you won’t be able to squat properly. Sit back into those heels and press through your glutes.

This one’s sneaky hard.

You’ll hold one arm at 90 degrees while the other arm does full curls. Halfway through, you switch.

Keep your elbows tucked tight to your ribs and shoulder blades pulled back—no swinging!

Get ready for a full body weight lifting workout moment.

From a plank position holding your dumbbells, you’ll step one foot forward into a deep lunge and row the weight up.

Think about keeping your hips stable and hitting every position cleanly—plank, lunge, row, back to plank.

Time to target those obliques.

Sit back so you feel tension in your lower abs, hold the dumbbell at chest level, and rotate side to side.

Keep your chest open and lifted—it’s easy to slouch here. Looking up and out helps you stay in good form.

Don’t let the lying-down position fool you—this one works.

You’ll hold a glute bridge while pressing one arm up at a time.

The challenge? Keeping those hips lifted and level the entire time. No dropping!

This exercise asks a lot of your core.

You’ll crunch up with the dumbbell overhead, extend one leg out, and bring the weight toward your bent shin.

If dropping your arms all the way back strains your lower back, only go as far as feels comfortable.

A classic combo from the best full body workout playbook.

You’ll squat down, stand up, then hammer curl the weights to your shoulders.

Press through those heels on the way up, and tuck your elbows during the curl.

This one’s explosive and works your whole body.

You’ll step into a wide side lunge, then powerfully drive up and punch the weight overhead.

Control is everything on the way down—don’t just let gravity take over.

After all that work, your hip flexors need some love.

Step into a long lunge, brace yourself, and sink your hips forward.

You should feel a deep stretch in the front of your back leg. Breathe into it.

Time to open up that chest.

Lie face down, press into your hands, and lift your chest while keeping your hips heavy on the mat.

Let everything relax and sink down as you hold.

A classic stretch that hits your calves, hamstrings, and shoulders.

Lift your hips high, press your chest back toward your thighs, and try to lower your heels toward the mat.

Feel free to pedal your feet to deepen the calf stretch.

This gentle flow helps release tension in your spine.

Drop your belly and lift your gaze on the inhale (cow), then arch your back and tuck your chin on the exhale (cat).

Move slowly and let your breath guide you.

Your upper back and shoulders worked hard today—this stretch is your reward.

Reach one arm up, twist open, then thread it underneath your body and lower your shoulder to the mat.

Hold it there and breathe.

You made it!

Push your hips back to your heels, walk your hands forward, and let your forehead rest on the mat.

Relax your arms and take some nice, deep breaths into your lower back.