35 Minute COMPLETE Full Body Dumbbell Workout (Muscle Building)
Ready to build strength, burn fat, and push your limits? This 35 minute full body dumbbell workout is designed for maximum results using heavier weights, increased intensity, and structured rest for recovery. Expect a powerful mix of compound movements that target every major muscle group, helping you get stronger and leaner—all from home or the gym!
The workout follows a 30s work / 30s rest format, ensuring you can lift heavy while maintaining solid form. With four intense rounds plus a high energy finisher, this session will challenge you like never before. Whether you're here to build muscle, boost metabolism, or break a sweat, this workout will deliver!
Grab your dumbbells, bring the energy, and let’s get to work! Don’t forget to drop a comment after the workout and let me know how you crushed it! More workout details below.
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FREE HOME WORKOUT PROGRAMS
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💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
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WORKOUT DETAILS
⏱️ Duration: 35 Minutes + Cool Down & Stretch
🏋️ Equipment: 2-3 sets of dumbbells - lift as heavy as possible while being able to complete each exercise in the given time
⏱️ Intervals: 30 seconds work, 30 seconds rest
Exercises for this 35 minute full body dumbbell strength workout:
Warm-Up // 30x6
00:25 Jumping Jacks
00:55 Prisoner Squats
01:25 Shoulder Taps
01:55 Blast Off Push Ups
02:25 Squat Hip Opener
02:55 Reverse Lunge
REST 30
Main Workout // 30/30
Round 1
03:55 Front Squat
04:55 Bent Over Row
05:55 Reverse Lunge to Overhead Press
06:55 Romanian Deadlift
Repeat
REST 30
Round 2
11:55 Goblet Squat to Lateral Lunge
12:55 Renegade Row
13:55 Clean to Press
14:55 Dumbbell Pause Push Up
Repeat
REST 30
Round 3
19:55 Single Arm Row to Wide Row - Switch arm 2nd round
20:55 B-Stance RDL to B-Stance Squat - Switch leg 2nd round
21:55 Single Arm Floor Press with Hips Elevated - Switch arm 2nd round
22:55 Half Kneeling Shoulder Press - Switch arm 2nd round
Repeat
REST 30
Round 4
27:55 Thrusters
28:55 Sumo Deadlift to High Pull
29:55 Dumbbell Skier Swing
30:55 Bent Over Switches
Repeat
REST 30
Finisher / 30/30
35:55 Burpee Snatch R
36:25 Burpee Snatch L
REST 20
37:15 Cool Down & Stretch // 20x9
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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!