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This is not your average workout - we're taking things up a notch with a superset format. You'll perform two exercises for 30 seconds each, back-to-back without rest, then take a 30-second breather before diving into the next superset.
We're targeting every major muscle group in this workout: legs, shoulders, deltoids, back, chest, biceps, and triceps. But we're not stopping there! We're finishing strong with a high-intensity interval training (HIIT) circuit to increase our heart rates and ensure a total body burnout.
So, grab a set of dumbbells and get ready to sweat! (I'm using 20 lb / 9 kg dumbbells. Feel free grab a heavy set and a lighter set of dumbbells.) Remember, it's not about perfection, it's about progress. Let's get stronger together.
⏱️ Duration: 30 Minutes + Cool Down & Stretch workout) 🏋️♂️ Equipment: Set of dumbbells (I'm using 20 lb / 9 kg dumbbells for reference) 🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm. ► Check it out at https://bit.ly/YoGorillaTD and use code TIFFXDAN for 10% ⏱️ Intervals: 30 seconds work x 2 (superset), followed by 30 seconds rest
Exercises for this 30 minute full body dumbbell workout + HIIT are:
0:20 High Squat 0:50 Sumo Deadlift Rest 1:50 Split Squat R 2:20 Split Squat L Rest 3:20 Lateral Lunge R 3:50 Lateral Lunge L Rest 4:50 Staggered Squat + Rear Lunge R 5:20 Staggered Squat + Rear Lunge L Rest
6:20 Shoulder Press 6:50 Bent Over Rear Delt Fly Rest 7:50 Upright Row 8:20 Front Raises Rest 9:20 Around The World 9:50 Rear Delt Shrugs Rest 10:50 Arnold Press 11:20 90 Degree Raises Rest
12:20 Gorilla Rows 12:50 Alt Twist Curls Rest 13:50 Bent Over Row R 14:20 Crossbody Curls Rest 15:20 Bent Over Row L 15:50 Hammer Curls Rest 16:50 Renegade Rows 17:20 Circle Curls Rest
18:20 Twist Press 18:50 Skull Crushers Rest 19:50 Chest Press R 20:20 Tate Press R Rest 21:20 Chest Press L 21:50 Tate Press L Rest 22:50 Flyes 23:20 Overhead Extension Rest
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
