40 MIN FULL BODY Dumbbell Workout | Strength + Arms
Today we’re training the whole body with dumbbells: legs, chest, back, shoulders, and arms. We’ll start with heavier strength work, move into single side exercises, then pick up the pace with shorter intervals. There’s a full arms block near the end and a quick finisher to close it out.
Grab a few sets of dumbbells so you can change weights as we go. Choose weights you can control for the entire interval; you don’t need to match ours. Weights are shown on screen.
Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week. Start here → https://tiffxdan.com/membership/
DAN: 20-50 lbs / 9-22 kg
TIFF: 7.5-15 lbs / 3-7 kg
Equipment: 2–3 sets of dumbbells, a yoga block, a bench or chair, and a mat or soft surface.
WORKOUT
Warm up // 30 seconds each
Squat
Good Morning + Reach
Reverse Lunge + Rotation
Scapular Pull Backs
Push Up to Pike
Arm Circles
Block 1 // 45s work, 25s rest
Front Squat
Romanian Deadlift
Chest Press
Bent Over Row
Reverse Lunge
Shoulder Press
Block 2 // 45s work, 25s rest
Deficit Split Squat Right (block)
Deficit Split Squat Left (block)
Single Arm Row Right
Single Arm Row Left
Single Arm Chest Press Right
Single Arm Chest Press Left
B-Stance RDL Right
B-Stance RDL Left
Block 3 // 40s work, 20s rest
Squat to Press
Deadlift to Upright Row
Reverse Lunge + Curl
Glute Bridge Chest Press
Curl to Arnold Press
1.5 Rep Sumo Squat
Renegade Row / Plank Row
Close Grip Press
Block 4 // 30s work, 15s rest
Lateral Raise
Hammer Curls
Tricep Kickbacks
Goblet Step Out Squat
Bent Over Rear Delt Fly / Rear Delt Row
Calf Raises
45° Press
Alternating Curls
Overhead Tricep Extension
Plank Dumbbell Drag
Finisher | 2 min AMRAP
5 Thrusters / Push Press
5 Bent Over Rows
6 Reverse Lunges
Repeat until time is up
Cool down and stretch with us at the end. Let us know which block challenged you most.
#FullBodyWorkout #DumbbellWorkout #strengthtraining
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.