Name: 40 Min FULL BODY Dumbbell Workout to Build Strength & Burn Fat
Uploaded: 2026-05-25T13:08:50.621Z
Duration: 42 min 20 s
Channel: TIFFxDAN

TIFFxDAN

https://media1-us-west.cloudokyo.cloud/video/v14/77/b5/39/77b53941-2c8f-41ea-b55e-6e0ff178a464/master.m3u8

Health

Fitness

Stop searching! This full body dumbbell workout gives you a little bit of everything: strength, abs, total body combos, bodyweight HIIT, and a quick finisher to empty the tank.

The goal is simple: build strength, burn calories, and leave feeling like you trained your entire body.

See below for equipment recommendations and workout details.

Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week. Begin your FREE 5 day trial → 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
Dumbbell Strength // 40s work, 20s rest
Ab Shred // 30s work, 10s rest
Total Body Combos // 40s work, 20s rest
Bodyweight Shred // 30s work, 15s rest
Finisher // 2 min AMRAP
Cool Down & Stretch // 30s work x6, no rest

EQUIPMENT
2–3 sets of dumbbells
Dan: 30–50 lb | Tiff: 12.5–15 lb
A bench or chair, and a mat or soft surface

00:00 Intro

00:10 Warm Up // 30s work x6, no rest
Ghost Rope
Prisoner Squat
Good Morning + Reach
Reverse Lunge + Rotation
Pike Calf Stretch
Bird Dog

03:26 Dumbbell Strength // 40s work, 20s rest
Front Squat (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG)
Romanian Deadlift (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG)
Chest Press (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG)
Bent Over Row (Neutral Grip) (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG)
Reverse Lunge (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG)
Arnold Press (Dan: 40 LBS / 18 KG) / (Tiff: 12.5 LBS / 6 KG)
Box Step Up R (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG)
Box Step Up L (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG)
Iso Hold Incline Chest Press (Dan: 40 LBS / 18 KG) / (Tiff: 12.5 LBS / 6 KG)
Single Arm Row R (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG)
Single Arm Row L (Dan: 40 LBS / 18 KG) / (Tiff: 15 LBS / 7 KG)
Hip Thrust (Dan: 50 LBS / 22 KG) / (Tiff: 15 LBS / 7 KG)

15:35 Ab Shred // 30s work, 10s rest
Reverse Crunch + Hip Lift
Bicycle Crunches
Flutter Kicks
Single Leg Extensions
L-Sit Toe Touches
Alternating V-Ups
Russian Twists
Tuck to Leg Lower

21:15 Total Body Combos // 40s work, 20s rest
Thrusters / Push Press (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG)
Dumbbell Swings (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG)
Renegade Row / Plank Row (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG)
Sit Up to Press (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG)
Alternating Snatch (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG)
Deadlift to Curl (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG)
Push Press / Overhead Press (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG)
Lateral Squat to Press (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG)

29:25 Bodyweight Shred // 30s work, 15s rest
Pop Squats
Push Ups
High Knees / High Knee March
Squat Jacks / Squat Step Out Jacks
Commandos
Power Jacks / Step Out Jacks
Plyo Lunges / Step Back Lunges
Shoulder Taps
Air Squats

36:24 Finisher // 2 Minute AMRAP
x10 Bent Over Rows (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG)
x10 Reverse Lunges (alternating) (Dan: 30 LBS / 14 KG) / (Tiff: 12.5 LBS / 6 KG)
AMRAP Mountain Climbers

39:00 Cool Down & Stretch // 30s work x6, no rest

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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

#fullbodyworkout #dumbbellworkout #hiit #metcon #homeworkout

This transcript consists of repetitive, poetic, and fragmented lyrics or spoken word poetry. It explores themes of betrayal, isolation, and psychological tension, utilizing abstract imagery to convey a sense of emotional distress and loneliness.

https://media1-us-west.cloudokyo.cloud/video/v14/77/b5/39/77b53941-2c8f-41ea-b55e-6e0ff178a464/summary_en-US.txt

Video Summary

40 Min FULL BODY Dumbbell Workout to Build Strength & Burn Fat

TIFFxDAN