40 Min Full Body Dumbbell X Bodyweight Workout + Arms Finisher

You've been asking for an alternating dumbbell and bodyweight workout, so we made one. And honestly, this is one of our favorite workouts we've filmed in a while, and the format is the reason.

You'll alternate between dumbbell and bodyweight movements the whole way through. Two rounds, then we close it out with a dedicated arms finisher. Biceps and triceps, back to back, until the end.

Use heavier dumbbells when you can. Scale back when you need to. Weight references are listed below in the exercise details.

If you loved this format then give this video a like and let us know in the comments so we can create more like this!

Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week. Your first 5 days are FREE → https://tiffxdan.com/membership/

Adjustable dumbbells (5% off) → https://bit.ly/nuo560sand
Hex dumbbells → https://rstyle.me/+Xpdg6Ug_lUoQeykwwKvVwQ

WORKOUT OVERVIEW
Warm Up // 30s work x6, no rest
Round 1 // 40s work, 20s rest
Round 2 // 30s work, 15s rest
Arms Finisher // 30s work, 10s rest
Cool Down & Stretch // 30s work x6, no rest

EQUIPMENT
2–3 sets of dumbbells
Dan: 20–40 lb | Tiff: 7.5–15 lb
Mat or soft surface

00:00 Intro

00:10 Warm Up // 30s work x6, no rest
Ghost Rope
Scapular Pull Backs
Squat to Reach
Cossack Squat
World’s Greatest Stretch
Plank to Pike

03:26 Round 1 // 40s work, 20s rest
Front Squat (Dan: 40 lbs/18 kg) / (Tiff: 12.5 lbs/6 kg)
Squat Jumps / Squat to Calf Raise
Romanian Deadlift (Dan: 40 lbs/18 kg) / (Tiff: 12.5 lbs/6 kg)
Sprinter Lunge to Knee Drive / Rear Lunge to Knee Drive
Chest Press (Dan: 40 lbs/18 kg) / (Tiff: 12.5 lbs/6 kg)
Push Ups
Bent Over Row (overhand grip) (Dan: 40 lbs/18 kg) / (Tiff: 12.5 lbs/6 kg)
Renegade Row / Plank Row (Dan: 40 lbs/18 kg) / (Tiff: 12.5 lbs/6 kg)
Dumbbell Snatch (Dan: 40 lbs/18 kg) / (Tiff: 12.5 lbs/6 kg)
Heismans
Thrusters (Dan: 40 lbs/18 kg) / (Tiff: 12.5 lbs/6 kg)
Mountain Climbers
Deadlift to Upright Row (Dan: 40 lbs/18 kg) / (Tiff: 12.5 lbs/6 kg)
Burpees / No Jump Burpees

17:36 Round 2 // 30s work, 15s rest
Repeat the same exercises as in Round 1, but with shorter intervals. Push harder here!

28:21 Arms Finisher // 30s work, 10s rest
Bicep Curls (Dan: 30 lbs/14 kg) / (Tiff: 12.5 lbs/6 kg)
Overhead Tricep Extension (Dan: 30 lbs/14 kg) / (Tiff: 12.5 lbs/6 kg)
Zottman Hammer Curls (Dan: 30 lbs/14 kg) / (Tiff: 12.5 lbs/6 kg)
Tricep Dips
Cross Body Curls (Dan: 30 lbs/14 kg) / (Tiff: 12.5 lbs/6 kg)
Skull Crushers (Dan: 30 lbs/14 kg) / (Tiff: 12.5 lbs/6 kg)
Drag Curls (Dan: 30 lbs/14 kg) / (Tiff: 12.5 lbs/6 kg)
Close Grip Push Ups
Circle Curls (Dan: 30 lbs/14 kg) / (Tiff: 12.5 lbs/6 kg)
Tricep Kickbacks (Dan: 20 lbs/9 kg) / (Tiff: 7.5 lbs/3 kg)
Iso Hold Curls (Dan: 20 lbs/9 kg) / (Tiff: 7.5 lbs/3 kg)
Diamond Push Ups

36:46 Cool Down & Stretch // 30s work x6, no rest

🔔 New workouts every week — hit subscribe so you don't miss one.

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