Name: 40 Min Full Body Dumbbell Workout | Strength, Abs & Arms
Uploaded: 2026-06-08T13:15:16.491Z
Duration: 42 min 15 s
Channel: TIFFxDAN

TIFFxDAN

https://media1-us-west.cloudokyo.cloud/video/v14/5d/a7/10/5da710b0-5d3f-4788-a384-6db59cc2315c/master.m3u8

Fitness

Health

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/

Adjustable dumbbells (5% off) → https://bit.ly/nuo560sand
Hex dumbbells → https://rstyle.me/+Xpdg6Ug_lUoQeykwwKvVwQ

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

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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

#FullBodyWorkout #DumbbellWorkout #StrengthTraining

The provided transcript is fragmented and contains repetitive phrases in Sinhala, primarily focusing on expressions of gratitude and mentions of results or processes. Due to the lack of coherent narrative or specific subject matter, it appears to be a series of disjointed remarks rather than a structured discussion.

https://media1-us-west.cloudokyo.cloud/video/v14/5d/a7/10/5da710b0-5d3f-4788-a384-6db59cc2315c/summary_km-KH.txt

Video Summary

40 Min Full Body Dumbbell Workout | Strength, Abs & Arms

TIFFxDAN