A new at-home workout designed by Los Angeles-based trainers Juice & Toya promises to help individuals build a strong body in just 30 minutes. This full-body dumbbell workout combines upper and lower-body exercises, making it a time-efficient option for those with busy schedules or who prefer exercising at home.
The workout is structured in two segments, featuring a total of fourteen exercises — seven focused on the upper body and core, and seven targeting the lower body. Each exercise lasts for 40 seconds, followed by a 15-second rest period. After completing the first set, participants take a longer break of 30 seconds before moving on to the next group of exercises.
Trainers Juice and Toya recommend using medium to heavy dumbbells to maximize resistance and strength-building potential. They emphasize the importance of selecting weights that are manageable, particularly for those new to weight training or returning after a break. “This workout is a great starting place for a beginner or someone who loves to stay mindful of form while working out,” the trainers explain.
The session begins with a brief warm-up designed to prepare the body by increasing blood flow to the muscles. It then transitions directly into strength training, highlighting compound movements such as suitcase squats, split squats, deadlifts, and bent-over rows. These exercises engage multiple muscle groups simultaneously, providing an efficient path to strength gains.
For those who may require modifications, trainer Toya offers alternative movements throughout the session, ensuring that the workout is accessible for all fitness levels. This inclusive approach allows beginners to participate while still providing challenges for more experienced individuals.
As temperatures drop in many regions, exercising indoors can become more appealing. This full-body workout not only fits into tight schedules but also offers an effective way to stay motivated and achieve fitness goals. Whether you are a seasoned athlete or just starting, Juice and Toya’s workout can serve as a valuable addition to your fitness routine.
To get started, grab a pair of adjustable dumbbells and prepare to challenge your body. With this structured, efficient workout, you can elevate your fitness without stepping foot in a gym.
