Day 22: 30 Min FULL BODY Dumbbell SUPERSET Workout // 6WS2
Get ready for a total body workout test! This superset dumbbell workout will definitely test your endurance, but those that push through the desire to quit will be stronger, and I guarantee you'll feel pretty damn proud of yourself, too!
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All you need for this workout is a set of dumbbells (I'm using 30 lb / 14 kg for reference). You may want to have a medium and heavier set in case you need to drop weight.
For this workout, slow down your pace. This is not a sprint, it's definitely a marathon. We'll be performing 45 seconds supersets (2 exercises, back-to-back) followed by a 30 second rest before moving on to the next exercises. This workout is going to be fun, it will be hard, and it will definitely be worth doing. Let's go!
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️ Equipment: A pair of dumbbells (I'm using 30 lbs / 14 kg) and a mat
⏱️ Intervals: 45 seconds work x2, 30 seconds rest
Exercises for this 30 minute superset full body workout:
Squat to Overhead Press
Sumo Deadlift High Pull
Clean to Press R
Bent Over Row R
Clean to Press L
Bent Over Row L
Curtsy Lunge R
Staggered Squat R
Curtsy Lunge L
Staggered Squat L
Alternating Hammer Curls
Overhead Tricep Extensions
Alternating Curls
Diamond Push Ups
Static Lunge R
Lateral Lunge R
Static Lunge L
Lateral Lunge L
Supine Row R
Snatch R
Supine Row L
Snatch L
Staggered RDL R - Pulse
Staggered RDL L - Pulse
Goblet Squat
1-1/2 Rep RDL
Chest Press
Diamond Press
Dumbbell Front Swing
Burpee Deadlift
FINISHER 30/30/30/30, no rest
Alt Reverse Lunge + Curl
Stiff Leg Deadlift + Upright Row
Dumbbell Cleans
Dumbbell Push Ups
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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!