40 MIN FULL BODY Dumbbell Workout | NO REPEATS Strength Training

Grab your dumbbells and let's train the entire body. This 40 minute full body strength workout takes you through 30 different exercises with no repeats in the main workout, followed by one final 90 second AMRAP to finish strong.

We'll combine lower body, upper body and core throughout the workout using compound movements, unilateral exercises and controlled strength work to challenge the entire body from start to finish.

💪 Want a plan? The TIFFxDAN app has programs that tell you what to do each day, and every workout ad-free on your phone, laptop or TV. Start here → https://tiffxdan.com/membership/

Choose weights that challenge you while still allowing you to move with control. Follow either of us, make adjustments when you need to, and let's get stronger together.

DAN: Up to 50 lbs / 22 kg
TIFF: Up to 15 lbs / 7 kg

Equipment: Dumbbells and a mat or soft surface

Warm Up // 30s work x6, no rest
Arm Swings
Squat
Good Morning + Reach
Reverse Lunge + Rotation
Pike Calf Stretch
Controlled Mountain Climbers

Strength Complexes // 40s work, 20s rest
Suitcase Squat to Calf Raise
RDL to Bent Over Row
Reverse Lunge to Curl
Shoulder Press
Single Arm Row R
Single Arm Row L
Hollow Hold Twist Chest Press / Twist Chest Press
Lateral Lunge to Press R
Lateral Lunge to Press L
Glute Bridge Chest Press

Unilateral Strength // 35s work, 25s rest
B-Stance Squat to Rear Lunge R
B-Stance Squat to Rear Lunge L
Tricep Kickback R
Tricep Kickback L
Half Kneeling Curl to Press R
Half Kneeling Curl to Press L
Single Leg Deadlift R
Single Leg Deadlift L
Dead Bugs
Russian Twist to Press

Strength Flow // 40s work, 20s rest
1.5 Rep Goblet Squat
Stiff Leg RDL to Upright Row
Step Back Lunge to Front Raise
Alternating Z Press
Sumo Deadlift Partials
Hammer to Wide Curl
Gorilla Row
Glute Bridge Pullover
Overhead Tricep Extension
Plank Row

Finisher // 90 sec AMRAP
5 Front Squats
5 Overhead Presses
3 Squat to Press
Continue repeating for 90 seconds

Cool Down & Stretch

#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.