Day 25: 30 Min FULL BODY CIRCUITS with Dumbbells // Build + Burn // 6WS2
Challenge accepted! This drop-set dumbbell workout is your invitation to unlock your full-body potential. We'll strategically blitz your upper body, core, and legs with focused exercises, pushing your limits in a safe and sustainable way. Get ready to conquer each set, feel the burn transform into strength, and finish with a victory move that celebrates your awesome self!
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Workout Programs:
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💾 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 Suitcase Squat x2 DBs
0:50 Uneven Suitcase Squat R x1 DB
1:20 Uneven Suitcase Squat L x1 DB
2:20 Lateral Lunge (R) x1 DBs
2:50 Lateral Lunge (L) x1 DBs
3:20 Lateral Lunges Bodyweight
4:20 1-1/2 RDL x2 DBs
4:50 Single Leg 1-1/2 RDL R x1 DB
5:20 Single Leg 1-1/2 RDL L x1 DB
6:20 Alternating Reverse Lunge x2 DBs
6:50 Single Leg R Lunge x1 DB
7:20 Single Leg L Lunge x1 DB
8:20 Front Squat x2 DBs
8:50 Goblet Squat x1 DB
9:20 Air Squats Bodyweight
Abs & Core
10:20 Plank Knee Tuck R
10:50 Plank Knee Tuck L
11:20 Mountain Climbers
12:20 Side Plank Crunches R
12:50 Oblique Crunch Kicks R
13:20 Oblique V-Ups R
14:20 Side Plank Crunches L
14:50 Oblique Crunch Kicks L
15:20 Oblique V-Ups L
16:20 Reverse Crunch
16:50 Flutter Kicks
17:20 Leg Lowers
18:20 Crunches
18:50 Cross Crunch Reaches
19:20 Elbow Bicycles
Upper Body
20:20 Shoulder Press x2 DBs
20:50 Snatch R x1 DB
21:20 Snatch L x1 DB
22:20 Bent Over Supinated Rows x2 DBs
22:50 Good Mornings x1 DB
23:20 Bent Over Rows x2 DBs
24:20 Diamond Press x2 DBs
24:50 Twist Press x2 DBs
25:20 Wide Dumbbell Push Ups
26:20 Alternating Curls x2 DBs
26:50 Alternating Hammer Curls x2 DBs
27:20 Alternating Cross Curls x2 DBs
28:20 Reverse Grip Tricep Press x2 DBs
28:50 Skullcrushers x1 DB
29:20 Skullcrusher Push Ups
Finisher - 30/30/30 No Rest
30:20 Rotation Thrusters x2 DBs
30:50 Upright Rows x2 DBs
31:20 Renegade Row Burpee Deadlift 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!