Day 30: 30 Min DUMBBELL CIRCUITS Full Body Workout // Build + Burn // 6WS2
This is it, the final day of the 6 Week Shred II Home workout program and I’ll be real … this is probably the most challenging Build + Burn full body dumbbell workout of the entire series! I loved this total body workout and I know you will too.
Give it all you got and let's end this series strong together!
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► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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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 Minutes + Cool Down & Stretch
🏋️ Equipment: A set of dumbbells (I'm using 30 lbs / 14 kg) and your mat.
⏱️ Intervals:
• Each round is a tri-set with exercises that are the same or similar movements.
• For most of the workout, the 1st exercise in each round will use x2 dumbbells.
• Drop to x1 dumbbell for the 2nd exercise in the round.
• Drop to bodyweight only for the 3rd exercise in the round.
• Each exercise is 30 sec, so you'll complete all 3 exercises each round without rest, for a total of 90 seconds, before taking a 30 sec rest.
Exercises for this 30 minute full body dumbbell workout:
LOWER BODY
0:20 Sumo Squat x2 DBs
0:50 Sumo Squat x1 DB
1:20 Sumo Squat Bodyweight
2:20 Curtsy Lunge + Squat R x2 DBs
2:50 Curtsy Lunge + Squat R x1 DB
3:20 Curtsy Lunge + Squat R Bodyweight
4:20 Curtsy Lunge + Squat L x2 DBs
4:50 Curtsy Lunge + Squat L x1 DBs
5:20 Curtsy Lunge + Squat L Bodyweight
6:20 1-1/2 RDL x2 DBs
6:50 Single Leg 1-1/2 RDL R x1 DB
7:20 Single Leg 1-1/2 RDL L x1 DB
8:20 Front to Back Lunge R x2 DBs
8:50 Front to Back Lunge L x2 DB
9:20 Jump Switch Lunges Bodyweight
ABS + CORE
10:20 Alt Single Leg Lowers
10:50 Reverse Crunches
11:20 Flutter Kicks
12:20 Starfish Crunch R
12:50 Starfish Crunch L
13:20 Alt Starfish Crunches
14:20 Single Leg V-Up R
14:50 Single Leg V-Up L
15:20 Lean Back Pulses
16:20 Plank Knee to Chest R
16:50 Plank Knee to Chest L
17:20 Plank Jacks
18:20 Sitting Cross Crunches
18:50 Butterfly Sit Ups
19:20 Bicycle Crunches
UPPER BODY
20:20 Arnold Press x2 DBs
20:50 45° Press x1 DB
21:20 Front Raise x1 DB
22:20 Renegade Row x2 DBs
22:50 Upright Row x2 DBs
23:20 Bent Over Wide Row x2 DBs
24:20 Overhead Tricep Extension x1 DB
24:50 Skullcrusher x1 DB
25:20 Tricep Push Ups
26:20 Alt Twist Curls x2 DBs
26:50 Alt Cross Body Curls x2 DBs
27:20 Alt Hammer Curls x2 DBs
28:20 Chest Press x2 DBs
28:50 Chest Flyes x2 DBs
29:20 Diamond Press x2 DBs
Finisher - 30/30/30 No Rest
30:20 Thrusters x2 DBs
30:50 Alt Snatch x1 DB
31:20 Devil Press x2 DBs
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!