Name: 35 Min Full Upper Body Strength + Abs... | TIFFxDAN | Gan Jing World
Uploaded: 2026-02-02T13:13:31.150Z
Duration: 35 min 25 s
Description: This is a 35 minute upper body dumbbell workout that starts with a killer abs circuit, then moves in... | Videos | Gan Jing World - Technology for Humanity | Video & Movie Streaming

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https://media1-us-west.cloudokyo.cloud/video/v13/c5/c6/d0/c5c6d05a-6af0-4973-bff3-e24066721ae2/master.m3u8

Fitness

Health

This is a 35 minute upper body dumbbell workout that starts with a killer abs circuit, then moves into shoulders and arms. Follow along with Tiff for beginner modifications throughout the workout.

We start the workout on the floor, working the entire core, before moving into upper body strength circuits focused on the shoulders and rear delts, biceps and triceps.

Choose weights that challenge, adjust as needed, and focus on clean reps all the way through. This is a solid at home workout when you want to train upper body and core in the same session.

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Equipment: 2 sets of dumbbells (Dan—20 & 30 lb // Tiff—7.5 & 12.5 lb) and a mat or soft surface

Abs Circuit // 30s work, 10s rest
Reverse Crunch + Leg Opener
Crunch Kicks
Leg Lowers
Scissor Crossovers
Alternating Crunch + Reverse Crunch
Russian Twists
Oblique Heel Taps
Lying Wide Circles
3 Point Crunches 
L-Sit Cross Toe Touches
Single Leg Reverse Crunch R
Single Leg Reverse Crunch L
Crunch & Hold
Frog Crunches
Extend to Tuck
Side Plank Dips R
Plank Hip Dips
Side Plank Dips L
60 sec Plank Hold

Shoulders // 30s work, 15s rest
Half Kneeling Arnold Press R / Shoulder Press R
Half Kneeling Arnold Press L / Shoulder Press L
Rear Delt Row
Front to Lateral Raise
Repeat

Biceps & Triceps // 30s work, 15s rest
Alternating Twist Curl
Overhead Triceps Extension
Waiter’s Curl
Skull Crushers
Iso Hold Curl
Tricep Push Ups / Cobra Push Ups
Crossbody Curl
Elevated Dips / Floor Dips
Repeat

Cool Down & Stretch // 30s work x6, no rest

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

35 Min Full Upper Body Strength + Abs | Dumbbell Workout at Home

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