Build strength with this full body dumbbell workout using controlled tempo, slow eccentrics, core stability, and a core shaking plank finisher.
We’ll start with compound strength moves for your legs, chest, back, shoulders, and glutes, then move into single sided dumbbell work to challenge balance and control. From there, we hit weighted core and arms workout, before locking everything in with a plank hold.
Choose weights you can control for the full interval. Too easy? Go heavier. Too hard? Go lighter. The goal is strong, intentional reps, not rushing through the movements.
Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week. Begin your FREE 5 day trial → https://tiffxdan.com/membership/
WORKOUT OVERVIEW 00:00 Intro 00:10 Warm Up // 30s work x6, no rest 03:26 Block 1: Strength // 40s work, 20s rest 13:36 Block 2: Isolateral // 40s work, 20s rest 23:46 Block 3: Abs & Core // 35s work, 10s rest 30:06 Block 4: Arms // 30s work, 15s rest 36:21 Finisher // 2 min AMRAP 38:56 Cool Down & Stretch // 30s work x6, no rest
EQUIPMENT 2–3 sets of dumbbells Dan: 30–50 lb | Tiff: 7.5–15 lb Bench or chair for hip thrusts and single arm rows. Bench is recommended when doing presses for greater range of motion, but is not required.
Warm Up // 30s work x6, no rest Arm Swings Squat to Reach Reverse Lunge + Rotation Bent Over T-Raises Push Up to Down Dog / Plank to Pike Bird Dog
Block 1: Strength // 40s work, 20s rest Goblet Squat Romanian Deadlift Twist Chest Press (bench optional) Lateral Raises Bent Over Row (overhand grip) 1 1/2 Reverse Lunge (alternating) Seated Shoulder Press (bench optional) Hip Thrust (bench, chair or couch) Chest Flys (bench optional) Bent Over Rear Delt Fly
Block 2: Isolateral // 40s work, 20s rest Split Squat R Split Squat L Single Arm Row R (bench, chair or couch) Single Arm Row L (bench, chair or couch) Single Arm Chest Press R (bench optional) Single Arm Chest Press L (bench optional) B-Stance RDL R B-Stance RDL L Half Kneeling Press R Half Kneeling Press L
Block 3: Abs & Core // 35s work, 10s rest Dead Bug Sit Up to Press Plank Dumbbell Drag Russian Twists Leg Switches Side Plank R Side Plank L Hollow Hold
Block 4: Arms // 30s work, 15s rest Iso Curl Hold Tricep Kickback R Tricep Kickback L Cross Body Curl Tricep Dips Waiter’s Curl Skull Crushers Zottman Hammer Curl
Finisher // 2 min Plank Hold
Cool Down & Stretch // 30s work x6, no rest
🔔 New workouts every week — hit subscribe so you don't miss one.
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
