27-minute full-body dumbbell strength workout designed for home or gym. Circuit-style format with two rounds targeting legs, back, chest, shoulders, arms and core. Includes a warm-up, focused compound movements (Bulgarian split squats, rows, chest press, glute bridges) and a cool-down stretch. Minimal equipment—one set of dumbbells and a bench or sturdy surface. Suitable for progressing weight or training barefoot to improve balance and activation.

• Duration: 27 minutes
• Equipment: Dumbbells + bench or sturdy surface
• Impact: Full-body strength and muscle activation
• Focus: Legs, back, chest, shoulders, arms, core
• Level: All levels (adjust weights)
• Outfit: high waisted sculpting leggings