Build full body strength at home with this 40 minute dumbbell workout. We’ll move through compound strength, unilateral training, controlled power combos, and a tough finisher to challenge your legs, glutes, chest, back, shoulders, arms, and core. Grab your dumbbells and follow along.
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You'll use 2-3 sets of dumbbells. Dan uses 20-50 lb (9-22 kg), Tiff uses 7.5-15 lb (3-7kg). Weights are shown on screen. Use your heavier dumbbells in the first two blocks. The power combo section shifts to moderate weights, prioritize smooth, controlled movement over more weight.
Warm Up // 30s work x6, no rest Knee Hugs Squat to Cross Reach Forward Lunge + Rotation Scapular Pull Backs Arm Circles Cossack Squat
Compound Strength // 35s work, 25s rest (Use your heavier dumbbells in this block.) Cyclist Squat Bent Over Row (overhand grip) Hip Thrust Chest Press Reverse Lunge (alternating) Rest 35s & Repeat
Unilateral Strength // 35s work, 25s rest (More stability demand, still strength first. Slightly lighter loads are fine.) Gorilla Row / Seesaw Row Front Foot Elevated Split Squat R Half Kneeling Shoulder Press R Front Foot Elevated Split Squat L Half Kneeling Shoulder Press L Rest 35s & Repeat
Power Combos // 40s work, 20s rest (Slightly lighter dumbbells. Stay in control.) RDL to Upright Row Squat to Press Deadlift to Curl / Twist Curl (alternating) Renegade Row / Plank Row Narrow Press to Fly Rest 30s & Repeat
Finisher // 30s x4, no rest Sit Up to Press Dumbbell Push Ups / Knee Push Ups High Squat / Goblet Squat Upright Row (alternating) Double Snatches / Snatches
Cool Down & Stretch // 30s work, minimal 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
