This is a follow along 40 minute full body dumbbell workout that targets every muscle group to help you become stronger, build lean muscle, burn energy for hours after the workout ends!
The exercises are performed for 40 seconds each, 20 seconds rest. There are no repeats.
Dan is using 30-50 lb (14-22 kg) dumbbells and Tiff is using 7.5-15 lb (3-7 kg) dumbbells. A bench is optional for your presses and a chair or similar is ideal as support for your rows. Use as heavy weights as you have access to and focus on slow paced, controlled movements, and full range of motion. If you have lighter weights you can do more reps and at a slightly faster pace.
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Warm Up // 30s work x6, no rest Knee Hugs Leg Swings Squat Reverse Lunge + Reach Plank to Pike Arm Circles
Main Workout // 40s work, 20s rest Suitcase Squat Romanian Deadlift Staggered Squat to Lunge R Single Leg Deadlift R Staggered Squat to Lunge L Single Leg Deadlift L Arnold Press Bent Over Row Half Kneeling Curl to Shoulder Press R Single Arm Row R Half Kneeling Curl to Shoulder Press L Single Arm Row L Reverse Lunge Sumo Deadlift Split Squat R B-Stance RDL R Split Squat L B-Stance RDL L
Rest 30s
Chest Press Dumbbell Pullover Single Arm Chest Press R Chest Fly R Single Arm Chest Press L Chest Fly L Zottman Hammer Curls Skull Crushers Iso Hold Curl R Overhead Tricep Extension R Iso Hold Curl L Overhead Tricep Extension L
Finisher // 45s work x2, no rest Renegade Row / Plank Row Squat to Press
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
