Day 5: 30 Min FULL BODY DUMBBELL CIRCUITS // Build + Burn // 6WS2
This 30 minute drop set dumbbell workout is exactly what you need to BUILD muscle and endurance. Strength training is incredibly effective at not only building muscle strength and tone, but the added weight places an extra amount of exertion on you throughout each of the exercises, resulting in more calories burned. This is key for losing body fat.
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Workout Programs:
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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️ Equipment: 2 sets of dumbbells (I'm using 20 lbs & 30 lvs), a chair and your mat.
⏱️ Intervals & Timing:
– Each round consists of 3 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 High Squat x2 DBs
0:50 Goblet Squat x1 DB
1:20 Air Squat Bodyweight
2:20 Bulgarian Split Squat R x2 DBs
2:50 Bulgarian Split Squat R x1 DB
3:20 Bulgarian Split Squat R Bodyweight
4:20 Bulgarian Split Squat L x2 DBs
4:50 Bulgarian Split Squat L x1 DBs
5:20 Bulgarian Split 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 Alternating Front Lunges x2 DBs
8:50 Static Lunge R x1 DB
9:20 Static Lunge L x1 DB
**Abs & Core**
10:20 Table Top Crunches
10:50 Bicycles
11:20 Extend to Tuck
12:20 Alternating Sprinter’s Sit Up
12:50 Crunch Kicks
13:20 Flutter Kicks
14:20 Oblique V-Ups R
14:50 Oblique V-Ups L
15:20 Plank Spider Crunches
16:20 Plank Hops
16:50 Mountain Climbers
17:20 Plank Jacks
18:20 Hip Lifts
18:50 Leg Drop to Tuck
19:20 Straight Leg Switches
**Upper Body**
20:20 Shoulder Press x2 DBs
20:50 90° Lateral Raises x2 DBs
21:20 Arnold Press x2 DBs
22:20 Bent Over Row x2 DBs
22:50 Upright Row x2 DBs
23:20 Plank Row x2 DBs
24:20 Overhead Tricep Extension x1 DB
24:50 Tricep Dips (BOX)
25:20 Tricep Push Ups
26:20 Hammer Curls x2 DBs
26:50 Wide Curls x2 DBs
27:20 Twist Curls x2 DBs
28:20 Chest Press x2 DBs
28:50 Chest Flyes x2 DBs
29:20 Chest Twist Press x2 DBs
**Finisher - 30/30/30 No Rest**
30:20 Suitcase Squats x2 DBs
30:50 Thrusters x2 DBs
31:20 (Wo)Man Makers x2 DBs
32:20 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!