30 Minute FULL BODY Dumbbell Workout with Cool Down | No Repeat | Strength & Tone
This full body dumbbell workout begins with a slower pace where we'll focus on building strength and muscle tone... but just wait, because midway through the abs/core section you're going to begin feeling the sweat dripping down your face and by the second exercise in the full body section that drip will soon become a pool at your feet!
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The addition of weight training to your workouts will take your body to the next level. The progressive overload will make your muscles work harder which in turn burns more calories. Plus, dumbbell workouts that are structured like this, with 40 seconds on and 20 seconds of rest, give you the benefits of HIIT training as well since your heart rate will constantly be elevated. Best of both worlds.
Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
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💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
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WORKOUT DETAILS
Duration: 26 Mins + 4 Min Cool Down
Equipment: One set of dumbbells (I'm using 25 lb / 11.3 kg dumbbells), a bench (optional) and a mat.
iming: 40 Sec Work, 20 Sec Rest
LOWER BODY
0:20 Staggered Suitcase Squat R
1:20 Staggered Suitcase Squat L
2:20 Sumo Squat + Pulse
3:20 Curtsy Lunge + Reverse Lunge R
4:20 Curtsy Lunge + Reverse Lunge L
5:20 Suitcase Squat + Pulse
UPPER BODY
6:20 Curl to Shoulder Press
7:20 Bent Over Neutral + Wide Rows (alternating)
8:20 Skull Crusher + Tricep Press (laying down)
9:20 Rotating Chest Press
10:20 Alt Rotating Curls
11:20 Overhead Tricep Press
ABS/CORE
12:20 Weighted Overhead Crunch
13:20 Weighted Lean Back Pulses
14:20 Weighted Russian Twists
15:20 Weighted Side Plank Hold + Dips R
16:20 Weighted Side Plank Hold + Dips L
17:20 Weighted Hollow Leg Lift + Toe Touch
FULL BODY
18:20 RDL + Bent Over Row
19:20 Dumbbell Squat Cleans
20:20 Alt Snatches
21:20 Dumbbell Push Up Renegade Rows
22:20 Jumping Jack Dumbbell Press
23:20 Thrusters
FINISHER // 40/40/40, No Rest
24:20 Weighted Lateral Squat Walk
25:00 Alt ISO Squat + Shoulder Press
25:40 Burpee
26:40 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!