This is the full body dumbbell workout I keep coming back to, and once you do it, you'll understand why!
We're alternating between full body compound dumbbell exercists and high-intensity bodyweight rounds that keep your heart rate up. Every set is intentional. Every round builds on the last. And by the time we hit the finisher, you'll have worked every muscle in your body.
Grab 2–3 sets of dumbbells and let's get after it. Scale up when you can, scale back when you need to, just don't stop.
If you've been looking for a workout that actually challenges you from start to finish, this is it. Hit play, grab your dumbbells, and let's work.
👇 Let me know how you do in the comments.
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Warm Up // 30s work x6, no rest Arm Swings Squat to Overhead Reach Reverse Lunge + Rotation Pike Calf Stretch Plank Walkout Superman Push Ups
Round 1: Strength // 40s work, 20s rest Front Squat to Arnold Press RDL to Bent Over Row Hammer Curl to Reverse Lunge Glute Bridge Chest Press Sumo Squat to Upright Row Push Press Squat to Side Lunge Curl to Front Raise
Round 3: Strength // 40s work, 20s rest Step Back Lunge to Knee Drive Alternating Dumbbell Snatch Renegade Row Dumbbell Swing Narrow Press to Chest Fly Deadlift to Curl Sit Up to Press Thrusters
Round 4: HIIT // 30s work, 20s rest Heismans Commandos Flutter Kicks In & Out Squats Step Back Knee Drive R Step Back Knee Drive L Spider Climbers Burpees
Finisher // 60s work x2, no rest x3 Goblet Squat Pulses Low Plank
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!
