Day 20: 30 Min FULL BODY Dumbbell Circuits // Build + Burn // 6WS2
Sculpt your entire body with this drop-set dumbbell scorcher! We'll blitz your upper body, core, and legs with targeted exercises, then finish with a killer move that'll leave you pumped. Grab your weights, crank up the tunes, and let's get sculpting!
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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 build and burn workout:
Lower Body
0:20 Staggered Squat R x2 DBs
0:50 Staggered Squat R x1 DB
1:20 Staggered Squat R Bodyweight
2:20 Staggered Squat L x2 DBs
2:50 Staggered Squat L x1 DB
3:20 Staggered Squat L Bodyweight
4:20 Calf Raises x2 DBs
4:50 Calf Raises R x1 DB
5:20 Calf Raises L x1 DB
6:20 Front to Back Lunges R x2 DBs
6:50 Front to Back Lunges L x2 DBs
7:20 Jump Switch Lunges Bodyweight
8:20 Suitcase Squat x2 DBs
8:50 Uneven Suitcase Squat R x1 DB
9:20 Uneven Suitcase Squat L x1 DB
Abs & Core
10:20 Flutter Kicks
10:50 Leg Switches
11:20 Bicycles
12:20 Reverse Crunch Roll In
12:50 Sprinter’s Sit Ups
13:20 Lean Back Pulses
14:20 Side Plank Starfish R
14:50 Side Kneeling Crunch R
15:20 Salutations R
16:20 Side Plank Starfish L
16:50 Side Kneeling Crunch L
17:20 Salutations L
18:20 Plank Step Outs
18:50 Plank to Bear Plank
19:20 Mountain Climbers
Upper Body
20:20 Cuban Press x2 DBs
20:50 Cuban Press R x1 DB
21:20 Cuban Press L x1 DB
22:20 Bent Over Row x2 DBs
22:50 Rear Delt Row x2 DBs
23:20 Plank Rows x2 DBs
24:20 Twist Press x2 DBs
24:50 Diamond Press x2 DBs
25:20 Wide Push Ups
26:20 Hammer Curls x2 DBs
26:50 Concentration Curl R x1 DB
27:20 Concentration Curl L x1 DB
28:20 Reverse Grip Tricep Press x2 DBs
28:50 Overhead Extension x1 DB
29:20 Diamond Push Ups (use 1 dumbbell)
Finisher - 30/30/30 No Rest
30:20 RDL Pulses x2 DBs
30:50 Alternating Single Arm Snatch x1 DB
31:20 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!