40 Min Full Body Strength Workout – Get Strong, Stay Lean 💪

This full body workout is designed to build real strength and visible definition using just dumbbells. We’re slowing down the tempo, going heavier, and focusing on total body muscle activation—perfect for anyone looking to get strong and stay lean.

You'll follow along with both modified and advanced options as we move through muscle building intervals designed to challenge and transform your body—no gym required. Scroll down for workout details.

Warm Up: 3 mins // Workout: 34 mins // Cool Down: 3 mins

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Workout Details:
⏵ Equipment: a range of dumbbells (medium + heavy), a bench for more range of motion (optional), plates or a block for deficit exercises, and a mat (optional)
⏵ Warm Up: 30s work x6, no rest
⏵ Intervals: 30s work, 30s rest
⏵ Finisher: 30s work x3, no rest

00:00 Intro

Warm Up // 30s x6
00:25 Squats
00:55 Reverse Lunges
01:25 Arm Circles
01:55 Inchworm Push Up
02:25 Glute Bridge
02:55 Torso Twists

Main Workout // 30s On / 30s Off
Round 1 (Lower & Upper Push)
03:55 1a. Heels Elevated Squat
04:55 1b. Squat to Press
05:55 1c. Chest Press
06:55 1d. Seated Shoulder Press
Repeat

Round 2 (Posterior Chain & Upper Pull)
11:55 2a. Romanian Deadlift
12:55 2b. Bent Over Row
13:55 2c. Single Arm Row R - Supinated Grip
14:55 2d. Single Arm Row L - Supinated Grip
Repeat

Round 3 (Unilateral & Core Integration)
19:55 3a. Alternating Reverse Lunge to Curl
20:55 3b. Renegade Row
21:55 3c. Offset Suitcase Squat R
22:55 3d. Offset Suitcase Squat L
Repeat

Round 4 (Full Body Mixed)
27:55 4a. Alternating Thrusters
28:55 4b. Alternating Hammer Curls
29:55 4c. Overhead Triceps Extension
30:55 4d. Lateral Squats
Repeat

Finisher // 30/30/30
35:55 Burpee Deadlift
36:25 Plank Row
36:55 Goblet Squat Hold

37:45 Cool Down & Stretch // 20s x9

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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

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