Day 15: 30 Min FULL BODY DUMBBELL CIRCUITS // Build + Burn // 6WS2
BUILD muscle and BURN calories with this 30 minute full body dumbbell workout. For those that are regulars, welcome back! You know how this workout goes... If you're new here, welcome to the channel! Be sure to subscribe and turn on notifications. This workout is a staple during the 6 Week Shred II and it's a full body drop set dumbbell workout.
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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), a bench or chair 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 workout with dumbbells:
LOWER BODY
0:20 Alternating Reverse Lunge x2 DBs
0:50 Single Leg R Lunge x1 DB
1:20 Single Leg L Lunge x1 DB
2:20 Alternating Curtsy Lunge x2 DBs
2:50 Single Leg R Curtsy Lunge x1 DB
3:20 Single Leg L Curtsy Lunge x1 DBs
4:20 Glute Bridge x1 DB
4:50 Glute Bridge Pulse x1 DB
5:20 Glute Bridge Hold
6:20 Hip Thrust x1 DB
6:50 Hip Thrust Pulse x1 DB
7:20 Hip Thrust Hold
8:20 1-1/2 Squat x2 DBs
8:50 1-1/2 Squat x1 DB
9:20 1-1/2 Squat Bodyweight
ABS & CORE
10:20 Prayer Crunch
10:50 1-2-3 Crunch Hold
11:20 Alternating Cross Crunches
12:20 Extend to Tuck
12:50 Isolated (Eagle arm) Crunch
13:20 Tabletop Pulses
14:20 Leg Lifts
14:50 Butterfly Crunch Kicks
15:20 Flutter Kicks
16:20 Plank Hip Dips
16:50 Plank March
17:20 Spider Crunches
18:20 L Sit Toe Touches
18:50 Alternating Single Leg V-Ups
19:20 Crunch Pulses
UPPER BODY
20:20 Front Shoulder Press x1 DB
20:50 45° Shoulder Press x1 DB
21:20 Overhead Shoulder Press x1 DB
22:20 Alternating Bent Over Row x2 DBs
22:50 Alternating Bent Over Wide Row x2 DBs
23:20 Alternating Bent Over Supine Row x2 DBs
24:20 Chest Press x2 DBs
24:50 Chest Flyes x2 DBs
25:20 Diamond Press x2 DBs
26:20 Alternating Twist Curls x2 DBs
26:50 Alternating Cross Curls x2 DBs
27:20 Waiter Curls x1 DB
28:20 Tricep Dumbbell Push Ups
28:50 Kneeling Overhead Tricep Extension
29:20 Landmine Dumbbell Press
Finisher - 30/30/30 No Rest
30:20 Squat + Front Raise x1 DB
30:50 Renegade Rows x2 DBs
31:20 Jack presses x1 DB
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!