This full body dumbbell workout begins with a slower pace where we'll focus on building strength and muscle tone... but just wait, because midway through the abs/core section you're going to begin feeling the sweat dripping down your face and by the second exercise in the full body section that drip will soon become a pool at your feet!
The addition of weight training to your workouts will take your body to the next level. The progressive overload will make your muscles work harder which in turn burns more calories. Plus, dumbbell workouts that are structured like this, with 40 seconds on and 20 seconds of rest, give you the benefits of HIIT training as well since your heart rate will constantly be elevated. Best of both worlds.
Don't forget to warm up before your workout!
👉🏼 • 5 MIN WARM UP | FULL B...
WORKOUT DETAILS
👉🏼 Duration: 26 Mins + 4 Min Cool Down
👉🏼 Equipment: One set of dumbbells (I'm using 25 lb / 11.3 kg dumbbells), a bench (optional) and a mat.
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👉🏼 Timing: 40 Sec Work, 20 Sec Rest
LOWER BODY
0:20 Staggered Suitcase Squat R
1:20 Staggered Suitcase Squat L
2:20 Sumo Squat + Pulse
3:20 Curtsy Lunge + Reverse Lunge R
4:20 Curtsy Lunge + Reverse Lunge L
5:20 Suitcase Squat + Pulse
UPPER BODY
6:20 Curl to Shoulder Press
7:20 Bent Over Neutral + Wide Rows (alternating)
8:20 Skull Crusher + Tricep Press (laying down)
9:20 Rotating Chest Press
10:20 Alt Rotating Curls
11:20 Overhead Tricep Press
ABS/CORE
12:20 Weighted Overhead Crunch
13:20 Weighted Lean Back Pulses
14:20 Weighted Russian Twists
15:20 Weighted Side Plank Hold + Dips R
16:20 Weighted Side Plank Hold + Dips L
17:20 Weighted Hollow Leg Lift + Toe Touch
FULL BODY
18:20 RDL + Bent Over Row
19:20 Dumbbell Squat Cleans
20:20 Alt Snatches
21:20 Dumbbell Push Up Renegade Rows
22:20 Jumping Jack Dumbbell Press
23:20 Thrusters
FINISHER // 40/40/40, No Rest
24:20 Weighted Lateral Squat Walk
25:00 Alt ISO Squat + Shoulder Press
25:40 Burpee
26:40 COOL DOWN + STRETCH
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TIFF x DAN
DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.
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