The format for this workout is simple – we’ll cycle through 7 different 5 minute cycles, each focusing on a specific area of the body. We’ll be using our bodyweight throughout the workout as well as a medium set of dumbbells to build your strength while burning calories.
Each 5 minute cycle consists of 10 no repeat exercises, beginning with abs/core, legs, chest, hamstrings and glutes, arms (biceps & triceps), back and then finishing off with shoulders.
Hit play, work hard, then drop a comment and let us know how you did! And be sure to subscribe if you haven’t already ??
WORKOUT DETAILS
?? Duration: 35 Minutes + 5 Min Cool Down / Stretch
?? Equipment: One sets of dumbbells (I’m using 25 lb / 11.3 kg dumbbells), a bench (optional) and a mat.
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?? Timing: 20 Seconds Work, 10 Seconds Rest
?? Level: Medium / Intense
The exercises for this intense HIIT + Strength workout with weights and bodyweight are listed below:
Abs/Core
0:20 Step Back Knee Drive R
0:50 Step Back Knee Drive L
1:20 High Knees
1:50 Mountain Climbers
2:20 Oblique v-ups R
2:50 Oblique v-ups L
3:20 Flutter Kicks
3:50 Reverse Crunch + Butt Lift
4:20 Prayer Crunch
4:50 Alt Single Leg V-Ups
Legs
5:20 Goblet Squat
5:50 1-1/2 Squats
6:20 Jump Squats
6:50 Static Lunge R
7:20 Static Lunge L
7:50 Jump Switch Lunges
8:20 Side Lunge to Curtsy Lunge R
8:50 Side Lunge to Curtsy Lunge L
9:20 Jump Twist Squats9
9:50 Goblet Squat Pulses
Chest
10:20 Dumbbell Push Ups
10:50 Chest Press
11:20 Iso Chest Press R
11:50 Iso Chest Press L
12:20 Flyes (hammer grip)
12:50 Flyes (palms forward)
13:20 Diamond Press
13:50 Diamond Push Ups
14:20 Push Up Pulses
14:50 Single Push Up (10 sec down / 10 sec up)
Hamstrings & Glute
15:20 Single Leg RDL R
15:50 Single Leg RDL L
16:20 RDL
16:50 Good Mornings
17:20 Single Leg Glute Bridge R
17:50 Single Leg Glute Bridge L
18:20 Glute Bridge
18:50 Hamstring Walk Out
19:20 Hamstring March
19:50 Hamstring Bridge Hold
Arms
20:20 Overhead Tricep Press
20:50 Dips
21:20 Tricep Push Ups
21:50 Skullcrushers
22:20 Tricep Press
22:50 Hammer Curls
23:20 Wide Curls
23:50 Lower Curls
24:20 Upper Curls
24:50 Twist Curls
Back
25:20 Dumbbell Swing R
25:50 Bent Over Single Arm Row R
26:20 Bent Over Row Supinated Grip R
26:50 Bent Over Wide Row R
27:20 Dumbbell Swing L
27:50 Bent Over Single Arm Row L
28:20 Bent Over Row Supinated Grip L
28:50 Bent Over Wide Row L
29:20 Bent Over Alternating Rows
29:50 Superman Hold
Shoulders
30:20 Single Arm Shoulder Press R
30:50 Single Arm Shoulder Press L
31:20 Single Arm Arnold Press R
31:50 Single Arm Arnold Press L
32:20 Upright Row
32:50 90 Degree Lateral Raises
33:20 Dumbbell Snatch L
33:50 Dumbbell Snatch L
34:20 Squat Press R
34:50 Squat Press L
Cool Down + Stretch
Looking for a complete workout program? Look no further than our FREE 6 Week Shred! This at home workout program uses a combination of bodyweight and dumbbells and includes a total of 30 videos (5 every week) ranging between 30-60 minutes each for your to follow along with. View the Community Tab on our channel for the workout calendars.
Add the 6 Week Shred playlist to your favorites so you can come back every day.
?? https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6
If you haven’t already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts.
?? https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp
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TIFF x DAN
DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.