Stop searching! This full body dumbbell workout gives you a little bit of everything: strength, abs, total body combos, bodyweight HIIT, and a quick finisher to empty the tank.
The goal is simple: build strength, burn calories, and leave feeling like you trained your entire body.
See below for equipment recommendations and workout details.
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WORKOUT OVERVIEW Warm Up // 30s work x6, no rest Dumbbell Strength // 40s work, 20s rest Ab Shred // 30s work, 10s rest Total Body Combos // 40s work, 20s rest Bodyweight Shred // 30s work, 15s rest Finisher // 2 min AMRAP Cool Down & Stretch // 30s work x6, no rest
EQUIPMENT 2–3 sets of dumbbells Dan: 30–50 lb | Tiff: 12.5–15 lb A bench or chair, and a mat or soft surface
00:00 Intro
00:10 Warm Up // 30s work x6, no rest Ghost Rope Prisoner Squat Good Morning + Reach Reverse Lunge + Rotation Pike Calf Stretch Bird Dog
03:26 Dumbbell Strength // 40s work, 20s rest Front Squat (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG) Romanian Deadlift (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG) Chest Press (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG) Bent Over Row (Neutral Grip) (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG) Reverse Lunge (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG) Arnold Press (Dan: 40 LBS / 18 KG) / (Tiff: 12.5 LBS / 6 KG) Box Step Up R (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG) Box Step Up L (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG) Iso Hold Incline Chest Press (Dan: 40 LBS / 18 KG) / (Tiff: 12.5 LBS / 6 KG) Single Arm Row R (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG) Single Arm Row L (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG) Hip Thrust (Dan: 50 LBS / 22 KG) / (Tiff: 15 LBS / 7 KG)
15:35 Ab Shred // 30s work, 10s rest Reverse Crunch + Hip Lift Bicycle Crunches Flutter Kicks Single Leg Extensions L-Sit Toe Touches Alternating V-Ups Russian Twists Tuck to Leg Lower
21:15 Total Body Combos // 40s work, 20s rest Thrusters / Push Press (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG) Dumbbell Swings (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG) Renegade Row / Plank Row (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG) Sit Up to Press (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG) Alternating Snatch (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG) Deadlift to Curl (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG) Push Press / Overhead Press (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG) Lateral Squat to Press (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG)
29:25 Bodyweight Shred // 30s work, 15s rest Pop Squats Push Ups High Knees / High Knee March Squat Jacks / Squat Step Out Jacks Commandos Power Jacks / Step Out Jacks Plyo Lunges / Step Back Lunges Shoulder Taps Air Squats
36:24 Finisher // 2 Minute AMRAP x10 Bent Over Rows (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG) x10 Reverse Lunges (alternating) (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG) AMRAP Mountain Climbers
39:00 Cool Down & Stretch // 30s work x6, no rest
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