This is a 35 minute full body dumbbell workout that hits strength and conditioning, then end with a sculpting abs finisher.
Follow along with Dan for intermediate variations, and Tiff will guide you through beginner friendly options, so you can choose what feels right and still get a great workout in. You’ll work through full body dumbbell exercises using one or two dumbbells, followed by a core finisher to close it out.
Train at your pace, use weights that challenge you, and focus on good form.
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Equipment: 2 sets of dumbbells (Dan—20 & 30 lb // Tiff—7.5 & 12 lb) a mat or soft surface
Warm Up // 30s work, no rest Ground Touch to Overhead Reach Ghost Ropes Forward Lunge + Twist Shoulder Taps Plank Knee Tucks Standing X Toe Touches
Workout // 40s work, 20s rest Bent Over Wide Row to Narrow Row Dumbbell Swing Renegade Row / Plank Row Rear Lunge to Uneven Squat R Rear Lunge to Uneven Squat L Snatch R Snatch L B-Stance RDL to Staggered Squat R B-Stance RDL to Staggered Squat L RDL to Front Squat Twist Chest Press Dumbbell Fly to Narrow Press Dumbbell Push Up Dumbbell Pullovers Suitcase Squat to Hammer Curl Kneeling Curl to Arnold Press R Kneeling Curl to Arnold Press L Suitcase Squat to Curtsy Lunge Thruster R Thruster L
Abs Finisher // 50s work, 10s rest Crunches Sit Up to Overhead Press Leg Lifts Lean Back Pulses Russian Twists Straight Arm Cross Crunch R Straight Arm Cross Crunch L Plank Hold R Plank Hold L Scissors
Cool Down & Stretch // 30s work x6, no rest
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
