Here’s how this workout will go down:
– Each round consists of 3 exercises that are the same or similar movements.
– For most of the workout, the 1st exercise in each round will use x2 dumbbells.
– Drop to x1 dumbbell for the 2nd exercise in the round.
– Drop to bodyweight only for the 3rd exercise in the round.
– Each exercise is 20 sec, so you’ll complete all 3 exercises each round without rest, for a total of 60 seconds, before taking a 20 sec rest.
– There are a few exercises that are the exception to this as we do some unilateral movements, but the 20/20/20 second format will be consistent throughout the workout.
Simply follow along with the video and you’ll see exactly how it works.
Don’t forget to warm up before your workout!
?? https://youtu.be/_6-k5-w1bZw
WORKOUT DETAILS
?? Duration: 35 Mins + 5 Min Cool Down
?? Equipment: One set of dumbbells (I’m using 25 lb / 11.3 kg dumbbells), a bench (optional) and a mat.
? We use and highly recommend Yo Gorilla Mats Premium Large Exercise Mat! Check it out at https://bit.ly/YoGorillaTD
► Use code TIFFXDAN to get 10% off your order!
?? Timing: 20 Sec Work x3, 20 Sec Rest
0:30 Lower Body Exercises
Sumo Squat Deadlift x2 Dumbbells
Sumo Squat Deadlift x1 Dumbbell
Sumo Squat Bodyweight Only
Alt Forward Lunge x2 Dumbbells
Alt Forward Lunge x1 Dumbbell
Alt Forward Lunge Bodyweight Only
High Squat x2 Dumbbells
Goblet Squat x1 Dumbbell
Air Squat Bodyweight Only
Alt Rear Lunge x2 Dumbbells
Alt Rear Lunge x1 Dumbbell
Alt Rear Lunge Bodyweight Only
5:50 Abs & Core
Crunches
Alt Cross Crunches
Prayer Crunch
Flutter Kicks
Reverse Crunches
Hip Lifts
Side Plank Dips R
Plank Hip Dips
Side Plank Dips L
9:50 Upper Body Exercises
Bent Over Row x2 Dumbbells
Bent Over Row R x1 Dumbbell
Bent Over Row L x1 Dumbbell
Arnold Press x2 Dumbbells
Arnold Press R x1 Dumbbell
Arnold Press L x1 Dumbbell
Bent Over Supine Row x2 Dumbbells
Bent Over Supine Row R x1 Dumbbell
Bent Over Supine Row L x1 Dumbbell
L-Sit Shoulder Press x2 Dumbbells
L-Sit Shoulder Press R x1 Dumbbell
L-Sit Shoulder Press L x1 Dumbbell
15:10 Abs & Core
Tuck to Extend
Sprinter’s Sit Up R
Sprinter’s Sit Up L
Leg Lifts
Alt Bicycle Leg Drops + Crunch
Extended Leg Circles
Oblique Crunch Kicks R
Crunch Kicks
Oblique Crunch Kicks L
19:10 Lower Body Exercises
RDL x2 Dumbbells
Single Leg RDL R x1 Dumbbell
Single Leg RDL L x1 Dumbbell
Bulgarian Lunge R x2 Dumbbells
Bulgarian Lunge R x1 Dumbbell
Bulgarian Lunge R Bodyweight Only
Bulgarian Lunge L x2 Dumbbells
Bulgarian Lunge L x1 Dumbbell
Bulgarian Lunge L Bodyweight Only
Glute Bridge x2 Dumbbells
Single Leg Glute Bridge R Bodyweight Only
Single Leg Glute Bridge L Bodyweight Only
24:30 Abs & Core
Side Reach Crunch to Left Side
Tabletop Crunch (touch toes)
Side Reach Crunch to Right Side
Scissor Kicks on Elbows
Leg Extension Abductions
Butterfly Sit Ups
Oblique V Ups R
Oblique V Ups L
Hollow Hold
28:30 Upper Body Exercises
Chest Press x2 Dumbbells
Ico Chest Press R x1 Dumbbell
Ico Chest Press L x1 Dumbbell
Chest Flyes x2 Dumbbells
Ico Chest Flyes R x1 Dumbbell
Ico Chest Flyes L x1 Dumbbell
Alt Hammer Curls x2 Dumbbell
Hammer Curls x2 Dumbbells
Alt Hammer Curls x2 Dumbbell
Alt Cross Body Curls x2 Dumbbells
Cross Body Curls x2 Dumbbells
Alt Cross Body Curls x2 Dumbbells
33:50 Finisher
Thrusters x2 Dumbbells
Single Arm Snatch R x1 Dumbbell
Single Arm Snatch L x1 Dumbbell
35:10 Cool Down + Stretch
?? LIKE if you want more full body workouts with weights!
? COMMENT to let us know what other videos you want to see.
? SUBSCRIBE + turn on notifications so you never miss a workout!
? FOLLOW us on IG for more workouts: https://www.instagram.com/tiffxdan/
THANK YOU for watching and please remember to subscribe! We feel so grateful to have such an amazing YouTube community.
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.