Limited time, equipment, and space? I got you covered with my 10 go-to at home full body workouts. All you need is a pair of dumbbells and a decent cell phone signal!
Some of the links below are affiliate links. This means that, at zero cost to you, I will earn an affiliate commission if you click through the link and make a purchase.
The roll-out of the Army Combat Fitness Test (ACFT) had most of us Army Mamas scrambling, especially after seeing the results of the initial study. . . and then even the stats on how many females were getting 500 and above compared to how many males were in the 500 club.
I’ll admit, I was one of those Army Mamas that struggled quite a bit trying to figure out how to train for this test. But with the help of a few training plans tailored to my strength goals, I’ve been able to hone in on the exercises that actually improve strength in the areas necessary to be successful on the ACFT.
If you follow Kim Armstrong or have ever been a part of the ACFT Training for Women Facebook group, then you know full body strength training routines are the bees knees when preparing for the ACFT.
If you’re like me, you get bored quickly with typical strength routines and/or hate the idea of looking down at a pdf file with names of exercises (only to google search the movements, over and over again because you have mom brain real bad!). You also probably don’t have much time to dedicate to a strict workout regimen, because ya know. . .Army Mama life tends to get in the way.
This is one of the reasons I love follow along workouts!
The list below contains 30 minutes or less full body strength workouts that will help you build the strength necessary to be successful on the ACFT. Stick around until the end if you want to check out my free month long 30 minutes or less full body strength dumbbell routine!
Madfit
Madfit’s full body dumbbell routine has a variety of non-typical exercises that target different muscle groups.
This video is also great for beginners who are new to strength training. Another great thing about this video is the amount of stability core strength exercises she incorporates (e.g. bird dogs) instead of focusing on crunches or sit-ups, which will help you improve in just about every event.
Juice & Toya
Juice & Toya always offer a great variety of workout videos. Even better is that they show modifications for each exercise (Toya’s demonstrations).
This video is great if you’re pressed for time, but still want to get a good sweat going. It is a no-repeat workout with 6 exercises for lower body, 6 upper body, and 3 core/abs.
I like that they incorporate single leg movements because they forces you to bear the weight of the dumbbells on one side, making it a more effective strength training movement.
It can be hard to believe that you can build up enough strength to deadlift at least 140 pounds, but doing split training can help if all you have are some dumbbells.
Caroline Girvan
A 30 minute full body dumbbell workout brought to you by Caroline Girvan. If you’ve never done one of her home workouts, you’re in for a challenge!
This video includes a cooldown and you’ll need it after the finisher towards the end of the workout.
There are a lot of lower body movements in this one and it also has a back burner (which’ll help build strength for the leg tuck event).
The intent is not to keep up with her (although I usually can’t anyways by the end of the workout!), but to focus on your form as you’re following along. By doing that, you’ll actually improve your strength.
Another great no repeat workout by Caroline Girvan if you’re more pressed for time.
This one incorporates more push and pull exercises that’ll help with the hand release push-up and the leg tuck.
She also throws in plank variations if you’re looking to improve your plank time as well.
Heather Robertson
This full body strength routine by Heather Robertson has a lot of awesome combo movements.
I like this workout video because it allows you to really move your whole body in different ways so that you hit every muscle group.
She switches out between using a heavy dumbbell and lighter weights depending on the exercise, which serves as a great reminder to not stay stagnant on the weight you are lifting.
If it’s not challenging, you need to move up in weight. If you don’t have a bunch of dumbbells at your disposal, you can always get creative. Find heavy objects around your house or fill an empty jug with water or sand.
Homedepot has sand bags for less then $5. Or if you live in a desert landscape like me, you might just take a walk outside and find any decent sized rocks to fill up a bucket or backpack.
Fraser Wilson
There’s something about watching a workout video geared for men that motivates me to lift heavier (without injuring myself, of course). I mean really, most workout videos geared towards women show lighter dumbbells even though those female instructors are ripped!
Hello! We all know they’re lifting heavier in the gym after the camera shuts off.
This workout video by Fraser Wilson incorporates combination movements and split training for a full body strength workout.
I like this video because it also has explosive movements, which can help improve the standing power throw. Most people don’t realize that the SPT is a combination of technique and explosive leg strength. So instead of training both, most try to train for the technique and wonder why they fall short of the mark.
ACHV PEAK
ACHV PEAK’s follow along full body workout video includes 10 exercises (30 sets), repeat each exercise 3 times, with 30 seconds on and 15 seconds rest in between.
This video has some unique exercises that build strength in multiple muscle groups which helps break up the monotony of your usual workout routines.
Plus his adorable pooch makes a cameo. I mean, who doesn’t like dogs? Not to mention, I don’t know how many times my pup or kids have interrupted my workouts!
Zeus Fitness
Don’t be fooled by the super-gym-rat-bro-dude vibe given off by the thumbnail for this video.
Zeus Fitness actually offers a great follow along full body workout routine that emphasizes good form and technique tips. I enjoy this style of training because I do need a constant reminder to check my form.
Besides, form checks are incredibly important when training for the ACFT. Bad form=injury. And nobody wants to get injured training for or even taking the ACFT.
Bully Juice
I’m not sure why most male workout videos involve the instructor being topless, but I’m certain it runs in the same vein as why most female workout videos involve skin tight, crop top workout clothes.
Regardless, Bully Juice has a ton of gems in follow along workout videos, including this one.
In this video, you’ll complete a wide variety of exercises that are probably not in your typical workout routines, but still have value (e.g. bunny hops and shuffle squats). He only uses one dumbbell in this video, therefore there are quite a few split training exercises as well.
Another great aspect in this video is that the instructor shows different angles as he completes the movements so that the audience can make any necessary form adjustments.
TIFF X DAN
TIFF X DAN’s 30 minute workout video is probably the most solid full body routine that targets almost all of the muscle groups you need to train for the ACFT (excluding farmer carries for the sprint, drag, carry, and the cardio aspect for the run).
This video focuses on a lot of areas that most women tend to struggle with when it comes to strength training for the ACFT, which is why I favor it as much as I do.
Good Mornings can help you get the hip hinge movement down for the deadlift event. He also adds some dumbbell swings in there, which is one way you can train for the technique of the standing power throw. If you own a kettlebell, it might be more beneficial to sub that for the dumbbell.
If you were to slow down the movements to increase time under tension for this workout, you could see some great results in strength if added to your regular workout routine. Plus he annotates what weight he is using at the bottom of the screen, so you can gauge whether or not you should opt for lighter or heavier dumbbells on certain exercises.
That’s it for my top 10 full body strength training dumbbell workout videos. I hope you give at least one of these workouts a chance, especially if you’re a busy Army Mama like myself.
These are perfect is you’re short on time, but still want to build strength. I also would like to remind you that doing one or two full body workouts every so often will not get you the results that you desire.
Consistency is key!
If you’re looking for a simple, fool proof full body workout routine, you can check out my free month long plan here.
Track your progress throughout the month. Are you able to complete more reps? Can you lift a heavier weight?
Let me know down in the comments what you think of my list or if you’re trying out my One Month Full Body Dumbbell Workout Routine.
No Comments on Under 30 minutes! Full body dumbbell workouts for ACFT prep