This 40 minute full body strength workout using dumbbells works all muscle groups in one session.
We have compound combos, strength focused blocks, dedicated abs, and timed complexes that keep the intensity high while building real strength.
Show up, stay consistent, and get stronger every week. Subscribe.
Equipment: 2-3 sets of dumbbells (Dan—20-40 lbs // Tiff—7.5-15 lbs) and a mat or soft surface.
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/
Follow my HIIT channel for more follow along workouts @DantheHIITMan
Warm Up // 30s work x6, no rest Squat to Reach Hamstring Sweeps Reverse Lunge + Rotation Arm Circles X Toe Touches Inchworm Walk Out
Compound Combos // 40s work, 20s rest Suitcase Squat to Hammer Curl Deadlift to Upright Row Reverse Lunge to Press R Reverse Lunge to Press L Glute Bridge Chest Press Renegade Row / Plank Row Curl to Reverse Grip Press Lateral Squat to Row Narrow Press to Chest Fly Devil’s Press / Burpee Deadlift
3 Min AMRAP Complex (3 Reps Each Then Repeat) High Squat Shoulder Press Romanian Deadlift Step Back Lunges Bent Over Row (Neutral Grip)
Abs // 50s work, 10s rest Crunches Long Scissor Kicks Twist Crunches Leg Raise Russian Twist Plank Hip Dips Mountain Climbers (Controlled)
Compound Combos // 40s work, 20s rest Front Squat to Arnold Press Deadlift to Twist Curl Split Squat to Press R Split Squat to Press L Tricep Dip to March Front to Lateral Raise Squat to Curtsy Lunge Chest Press to Twist Press Dumbbell Push Up to Deadlift / Push Ups
3 Min AMRAP Complex (3 Reps Each Then Repeat) Snatch R / Upright Row R Thruster R / Offset Squat R Reverse Lunge R Snatch L / Upright Row L Thruster L / Offset Squat L Reverse Lunge L
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
