Day 4: 30 Min INTENSE FULL BODY Dumbbell Complexes // 6WS3

Brace yourself for a full body dumbbell frenzy with Day 4 of 6WS3! We're talking 3 minutes of non-stop complex exercises designed to blast every muscle from head to toe. 3 exercises per complex – 10 reps per exercise, repeat, repeat, repeat, until your muscles scream mercy. Follow the on-screen cues and follow along with me. Hit play, grab those dumbbells, and let's crush this workout together! #6WS3 #DumbbellComplexes

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Workout Programs:
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️ Equipment: A set of dumbbells, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 30 & 20 lb / 14 & 9 kg dumbbells
⏱️ Intervals: 3 minutes work, 30 seconds rest

Exercises for this 30 minute full body dumbbell workout:

0:44 COMPLEX #1
ISO Twist Press R x10
ISO Twist Press L x10
Diamond Press x10

4:14 COMPLEX #2
Bent Over Row R x10
Bent Over Row L x10
Renegade Rows x10

7:44 COMPLEX #3
Seated ISO Shoulder Press R x10
Seated ISO Shoulder Press L x10
45° Press x10

11:14 COMPLEX #4
Twist Curl R x10
Twist Curl L x10
Waiter’s Curl x10

14:44 COMPLEX #5
Tricep Push Ups x10
Tricep Press x10
Tricep Overhead Extension x10

18:14 COMPLEX #6
Front Lunge R x10
Front Lunge L x10
High Squats x10

21:44 COMPLEX #7
L-Sit Toe Touches x10
Russian Twists x10
Extend to Tuck x10

25:14 COMPLEX #8
Romanian Deadlift R x10
Romanian Deadlift L x10
Curtsy Lunges x10

28:44 FINISHER 3 MINUTES
Snatch R x10
Snatch L x10
Dumbbell Deadlift x10

32:14 Cool Down & Stretch

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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!