We’ve got 40 minutes of full body work today with strength, cardio, abs, and a tough little finisher at the end. It’s a good mix of heavier dumbbell exercises, faster conditioning moves, and core work to keep your heart rate up without needing a gym.
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Workout Format: 00:00 Intro 00:11 Warm Up // 30s work x6, no rest 03:26 Block 1 // 45s work, 20s rest 10:06 Block 2 // Superset 45s work x3 / 30s rest between supersets 18:21 Block 3 // 45s work, 20s rest 25:01 Block 4 // Superset 45s work x3, 30s rest between supersets 33:16 Finisher // 3 Min Descending Ladder 36:51 Cool Down & Stretch // 30s work x6, no rest
EQUIPMENT 2–3 sets of dumbbells Dan: 20–40 lb | Tiff: 7.5–15 lb Mat or soft surface
Workout focus: full body dumbbell workout, dumbbell HIIT workout, strength and conditioning, full body METCON, dumbbell cardio, abs, fat burning workout, and at home strength training.
Warm Up // 30s work x6, no rest Squat Good Morning + Reach Reverse Lunge + Rotation Scapular Pull Backs Push Up to Pike / Plank to Pike Arm Circles
Block 1 // 45s work, 20s rest Front Squat Bent Over Row (neutral grip) Forward Lunge Chest Press Romanian Deadlift Arnold Press
Block 2 // Superset 45s work x3 / 30s rest between supersets Squat to Press Renegade Row / Plank Row Narrow Press to Fly
Sit Up to Press Russian Twists Extend to Tuck
Step Back Lunge + Press R Dumbbell Swing Step Back Lunge + Press L
Block 4 // Superset 45s work x3, 30s rest between supersets Deadlift to Upright Row Air Squats Bicycle Crunches
Reverse Lunge to Curl High Knees Flutter Kicks
Push Press Mountain Climbers Alternating V-Ups
Finisher // 3 Min Descending Ladder 8 → 6 → 4 → 2 Reps Each Exercise Complete all 3 moves at 8 reps first, then 6, then 4, then 2. Snatches are per side.
Thrusters Push Ups Snatches
Cool Down & Stretch // 30s work x6, no rest
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