Mobility improvement

Lower Body Workouts

Full Body Workouts

Upper Body Workouts

ABS Workouts

Train everything in one go with this 30 Min FULL BODY Kettlebell Workout at home. Using just a single kettlebell, we’ll target legs, glutes, core, arms, shoulders and back in one efficient strength session that also gets your heart rate up.

I’m using an 8 kg kettlebell in this workout, but you should choose the weight that fits your level. Go lighter if you are a beginner or coming back after a break, and go heavier if you are more advanced and can maintain good form.

This full body kettlebell workout does not include a separate warm up or cool down, so for best results:
- Do a 3 to 5 minute warm up before pressing play
- Add stretching or mobility work after you finish

This workout is perfect if you:
- Want a 30 minute full body kettlebell workout at home
- Prefer low impact strength training with minimal equipment
- Need a quick, efficient routine that works your whole body
- Are looking to build strength, burn calories and improve cardio fitness

Kettlebell

Yoga Mat

30 Min FULL BODY Kettlebell Workout 

30 minutes to stronger arms, shoulders and back. This 30 Min Upper Body Workout with Kettlebell targets your arms, shoulders, chest, back and core using simple, effective kettlebell moves you can do at home.

We start with a gentle warm up to prepare your joints and muscles, move into a strength focused upper body block, then finish with a relaxing cooldown and stretch so you leave the workout feeling strong and refreshed, not wrecked.

In this 30 minute kettlebell upper body workout you will:
- Build strength in your shoulders, arms, chest and back
- Challenge your core with standing and hinge-based kettlebell moves
- Improve posture and upper body stability
- Get an efficient, low impact strength session in just half an hour

I’m using an 8 kg kettlebell in this workout.
👉 Choose a weight that matches your level:
- Lighter kettlebell if you’re a beginner or returning after a break
- Heavier kettlebell if you’re more advanced and want a bigger challenge

30 Min UPPER BODY Workout with Kettlebell

Finish your week strong with this 30 min standing full body workout with dumbbells. This session trains your lower body, upper body and core using only standing movements, so you can get a complete strength workout at home without any floor exercises.

In this 30 minute standing full body workout with dumbbells you will:
- Start with a simple standing warm up to wake up the whole body
- Alternate between lower body, upper body and core focused exercises
- Use compound standing movements to build strength and raise your heart rate
- End with a calming full body cool down and stretches

This standing full body dumbbell workout is great if you:
- Want an efficient at home full body routine in 30 minutes
- Prefer low impact, joint friendly training
- Have limited space but still want a complete strength session
- Are using it as the last workout in the 1 week standing dumbbell workout program

(I'm using a pair of 4kg for the upper body exercises and another pair of 7.5kg for the rest)

Dumbbell

30 Min Standing  FULL BODY Workout with dumbbells (1 Week Standing Workouts Program)

Train your abs without lying on the floor with this 30 min standing abs and core workout with dumbbells plus a cardio finisher. No crunches, no sit ups, no planks. Just standing core exercises that target your entire midsection and finish with a short standing cardio burst.

In this 30 minute standing abs and core workout you will:
- Activate your deep core muscles using standing rotation and anti rotation moves
- Work your obliques, upper abs and lower abs with dumbbell based core exercises
- Challenge your balance and stability to engage the core even more
- Finish with a standing cardio finisher to raise your heart rate and burn extra calories

Important: this standing abs and core workout does not include a full warm up or cool down. For best results and safety:
- Do a 3 to 5 minute warm up before pressing play
- Add light stretching after you finish, or combine with one of my other standing workouts that include a cool down


30 Min Standing ABS and CORE Workout with Dumbbells + Cardio Finisher (1 Week Standing Program)

Tone and strengthen your arms, shoulders, back and chest at home with this 30 min standing upper body workout. No push ups, no floor work, just standing dumbbell exercises that train your entire upper body in one efficient session.

In this 30 minute standing upper body workout you will:
- Begin with a short standing warm up
- Train biceps, triceps, shoulders, chest and upper back with dumbbells
- Improve posture with pulling and rowing movements
- End with an upper body focused cool down and stretches

This standing upper body workout is ideal if you:
- Want a low impact arm and shoulder routine with no floor exercises
- Need a simple at home dumbbell upper body workout
- Are a beginner or intermediate who wants clear, controlled movements
- Are using this video as Day 2 in your 1 week standing dumbbell workout program


Equipment:
- 1 pair of dumbbells
- Water and a towel

30 Min Standing UPPER BODY Workout (1 Week Standing Workouts Program)

Build strong, sculpted legs at home with this 30 min standing lower body workout with dumbbells. No jumping, no complicated choreography. Just effective standing leg exercises that target glutes, hamstrings, quads and calves using simple dumbbell moves.

In this 30 minute standing lower body workout with dumbbells you will:
- Start with a gentle standing warm up to prepare your joints and muscles
- Work your legs and glutes with controlled strength based exercises
- Focus on balance, stability and single leg work to challenge your lower body
- Finish with a relaxing standing cool down and stretches

This standing dumbbell leg workout is perfect if you:
- Prefer low impact training with no floor exercises
- Work out at home in a small space
- Want a beginner to intermediate friendly leg day that still feels challenging
- Are following my 1 week standing dumbbell workout plan
  Day 1: 30 Min Standing LOWER BODY Workout with Dumbbells (this video)

30 Min Standing LEGS and GLUTES Workout with Dumbbells (1 Week Standing Workouts Program)

Day 14: Epic Cardio Finisher! 🏁🔥
You made it to the final day! This 10-minute, no-equipment cardio core session gets the heart pumping while reinforcing a strong, stable mid-line. Expect a fun, energizing finisher that supports better posture, balance, and everyday strength, perfect to complete your 14-day journey.

Finish strong, breathe steady, and celebrate your consistency. Comment “Challenge complete!” when you’re done!


14 Days ABS and CORE Challenge - Day 14 - Epic Cardio Finisher

Day 13 — Pilates Core Reset ✨
Today’s 10-minute Pilates session is all about controlled, precise movement. No equipment, low impact, and perfect for home. We’ll focus on breath, alignment, and slow, intentional reps to strengthen deep core muscles, support posture, and stay gentle on the joints. Feel longer, stronger, and more stable by the end.

Keep showing up—consistency builds results!

14 Days ABS and CORE Challenge - Day 13 - Pilates Workout

Day 12 — almost there! 💪
Today’s 10-minute session keeps it simple and effective: no equipment, low-impact, and perfect for home. We’ll focus on control, stability, and endurance, helping reinforce posture and build a strong, functional core you can feel in everyday movement.

Stay present, move with intention, and remember: consistency compounds. You’re almost there!


14 Days ABS and CORE Challenge - Day 12

Day 11 keeps the fire going 🔥
This focused, at-home session strengthens your entire core—front, sides, and deep stabilizers—to improve posture, balance, and everyday movement. Stay controlled, breathe with each rep, and protect your lower back by keeping the core engaged throughout.

Consistency now = stronger results by Day 14. You’ve got this!

14 Days ABS and CORE Challenge - Day 11

Day 10! You’re building real momentum ⚡
This quick, no-equipment session focuses on clean form and steady control to keep strengthening your abs, improving core stability, and supporting better posture. Follow along at home, stay mindful with each rep, and feel your midsection working from start to finish.


14 Days ABS and CORE Challenge - Day 10

Welcome to Day 9! Today we’re tapping into Pilates principles (control, breath, and alignment) to strengthen your deep core, improve posture, and build long, stable lines. This low-impact, no-equipment routine is perfect at home and focuses on mindful movement to engage your abs.

Why Pilates? It targets the deep stabilizers, supports the spine, enhances balance, and helps you move better in everything else you do.

14 Days ABS and CORE Challenge - Day 9 - Pilates Workout

Transform your week with this 4 day standing dumbbell workout program that trains your lower body, upper body, abs & core and full body in just 30 minutes a day. No floor work, no jumping, no gym needed. Every session (except abs & core) includes a built-in warm up and cool down so you can simply press play and move.

This standing workout plan is perfect if you:
-Want low impact workouts that are kind to your joints
-Prefer no floor exercises or have trouble getting up and down
-Train at home in a small space with just dumbbells
-Need a simple, structured 1 week routine to follow

Program schedule
-Day 1: 30 Min Standing LOWER BODY Workout with Dumbbells
-Day 2: 30 Min Standing UPPER BODY Workout
-Day 3: 30 Min Standing ABS and CORE Workout with Dumbbells + Cardio Finisher
-Day 4: Rest or light movement
-Day 5: 30 Min Standing FULL BODY Workout with Dumbbells

Use this 4 day standing dumbbell program to build strength, tone your whole body and boost energy without complex exercises.

4 Day Standing Dumbbell Workout Program | 30 Min Low Impact Home Workouts for Total Body Fitness

Welcome to my first 2025 7 Days ABS & CORE Challenge! This is your complete 2-weeks home workout series designed to sculpt, strengthen, and define your abs and core, all without any equipment.  

Over 14 days, you’ll train through a smart mix of standing, mat, and Pilates-inspired workouts that will fire up your core, improve posture, and boost total-body stability. Each session is only 10 minutes long, perfect for any fitness level and easy to follow at home. 💪  

✅ No Equipment Needed - just your body and determination 
✅ Beginner to Intermediate Friendly 
✅ Daily Follow-Along Videos (a new workout every day) 
✅ Full Core Activation: upper abs, lower abs, obliques, and balance 
✅ Standing & Floor Options Included  
🎯 By the end of this challenge, you’ll notice a stronger core, better endurance, and more confidence in your movement, both in workouts and daily life.  

✨ Press PLAY on Day 1 and commit to your 7-day transformation today!  

Andreea Petcu

@joy

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Programs