This 40 minute full body dumbbell workout is designed to challenge everything. Legs, back, chest, shoulders, arms, and core all get worked through supersets and compound movements.
You’ll move through squat, hinge, push, pull, and rotational patterns with minimal rest so the entire body stays engaged. Because muscle groups rotate, you can push heavier loads on the main strength exercises while still keeping the session moving.
Grab a few sets of dumbbells and focus on clean reps, strong positions, and solid effort from start to finish.
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Bent Over Row (Underhand) Alternating Hammer Press
L-Sit Toe Touches Extend to Tuck
Sit Up to Press Russian Twists
Front Squat Front Raise
Curtsy Lunge R Snatch R
Curtsy Lunge L Snatch L
B-Stance Squat to Rear Lunge R Curl to Press R
B-Stance Squat to Rear Lunge L Curl to Press L
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 Dan the HIIT Man and Velvet Moss LLC 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!
