30 MIN FULL BODY DUMBBELL WORKOUT | Strength + Metcon, No Repeats

A 30 minute full body dumbbell workout that works its way down: heavy strength, heavy conditioning, a medium conditioning flow and a light Tabata to finish. Every block stays on one weight, so you only change dumbbells in the rests, and the card on screen tells you what to grab. Just press play and follow along.

💪 Want the full version? It's in the TIFFxDAN app, with a weighted core block, plus programs that tell you what to do each day and every workout ad free on your phone, laptop or TV. Try it free for 7 days → https://app.tiffxdan.com/yt

This one is from week one of Hybrid, our 8 week program in the app. Choose each weight for the last move in the block, not the first. Follow either of us. When Tiff's move is different, that's your easier option.

Duration: 32 minutes, includes warm up and cool down
Equipment: 3 sets of dumbbells (heavy, medium, light) and a mat
Strength + Heavy Conditioning: 40s work, 20s rest
Conditioning Flow: 35s work, 20s rest
Tabata: 20s work, 10s rest

Dumbbells Used for Reference
Dan: 40 lb // 18 kg (heavy), 30 lb // 14 kg (medium), 20 lb // 9 kg (light)
Tiff: 15 lb // 7 kg (heavy), 12.5 lb // 6 kg (medium), 7.5 lb // 3 kg (light)

Workout Details

Warm Up // 30s each, no rest
Squat to Reach
Bent Over T Raises
Reverse Lunge + Rotation
Plank Toe Touches
Push Ups / Knee Push Ups
Pike Calf Stretch

Block 1: Hybrid Strength // heavy, 40s work, 20s rest
Goblet Squat
Push Ups / Knee Push Ups
Romanian Deadlift
Bent Over Row (neutral grip)
Reverse Lunge (alternating)
Chest Press
Shoulder Taps / Knee Shoulder Taps
Lateral Lunge (alternating)

Block 2: Heavy Conditioning // Dan heavy, Tiff medium, 40s work, 20s rest
Curtsy Lunge (alternating)
Hammer to Shoulder Press
Push Press
Alternating Dumbbell Snatches

Block 3: Conditioning Flow // medium, 35s work, 20s rest
Deadlift to Upright Row
Curl to Press
Side Squat Dumbbell Pick Up
Dumbbell Swing
Renegade Row / Plank Row
Plank Dumbbell Drag / Knee Plank Drag
Step Back Lunge to Knee Drive (alternating)
Staggered Squat Walk

Tabata Finisher // light, 20s work, 10s rest
Thrusters
Mountain Climbers
Dumbbell Push Ups / Knee Push Ups
Heismans
1 1/2 Squat Jumps / Squat to Calf Raise
Commandos / Knee Commandos
Pop Squats / Step Out Squats
Spider Climbers

Cool Down & Stretch // 30s each

Chapters
0:00 Intro
0:50 Warm Up
4:25 Block 1: Hybrid Strength
12:50 Block 2: Heavy Conditioning
17:15 Block 3: Conditioning Flow
25:00 Tabata Finisher
29:10 Cool Down & Stretch

#dumbbellworkout #fullbodyworkout #metcon

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.