Give it all you got and lets end this series strong together!
Here’s how this workout will go down:
• Each round is a tri-set with 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 30 sec, so you’ll complete all 3 exercises each round without rest, for a total of 90 seconds, before taking a 30 sec rest.
Bring good energy, grab your water and a set of dumbbells (I’m using 30 lb / 14 kg dumbbells for reference)… and let’s get started! Work hard ??
Warm up before your workout
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⏱️ Duration: 30 Minutes + Cool Down & Stretch
?️♂️ Equipment: A set of dumbbells (I’m using 30 lbs / 14 kg) and your mat.
? We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7′ x 4′ x 8mm.
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⏱️ Intervals: 30sec tri-set, 30 sec rest between tri-set
Exercises for this 30 minute full body dumbbell workout:
LOWER BODY
0:20 Sumo Squat x2 DBs
0:50 Sumo Squat x1 DB
1:20 Sumo Squat Bodyweight
2:20 Curtsy Lunge + Squat R x2 DBs
2:50 Curtsy Lunge + Squat R x1 DB
3:20 Curtsy Lunge + Squat R Bodyweight
4:20 Curtsy Lunge + Squat L x2 DBs
4:50 Curtsy Lunge + Squat L x1 DBs
5:20 Curtsy Lunge + Squat L Bodyweight
6:20 1-1/2 RDL x2 DBs
6:50 Single Leg 1-1/2 RDL R x1 DB
7:20 Single Leg 1-1/2 RDL L x1 DB
8:20 Front to Back Lunge R x2 DBs
8:50 Front to Back Lunge L x2 DB
9:20 Jump Switch Lunges Bodyweight
ABS + CORE
10:20 Alt Single Leg Lowers
10:50 Reverse Crunches
11:20 Flutter Kicks
12:20 Starfish Crunch R
12:50 Starfish Crunch L
13:20 Alt Starfish Crunches
14:20 Single Leg V-Up R
14:50 Single Leg V-Up L
15:20 Lean Back Pulses
16:20 Plank Knee to Chest R
16:50 Plank Knee to Chest L
17:20 Plank Jacks
18:20 Sitting Cross Crunches
18:50 Butterfly Sit Ups
19:20 Bicycle Crunches
UPPER BODY
20:20 Arnold Press x2 DBs
20:50 45° Press x1 DB
21:20 Front Raise x1 DB
22:20 Renegade Row x2 DBs
22:50 Upright Row x2 DBs
23:20 Bent Over Wide Row x2 DBs
24:20 Overhead Tricep Extension x1 DB
24:50 Skullcrusher x1 DB
25:20 Tricep Push Ups
26:20 Alt Twist Curls x2 DBs
26:50 Alt Cross Body Curls x2 DBs
27:20 Alt Hammer Curls x2 DBs
28:20 Chest Press x2 DBs
28:50 Chest Flyes x2 DBs
29:20 Diamond Press x2 DBs
Finisher – 30/30/30 No Rest
30:20 Thrusters x2 DBs
30:50 Alt Snatch x1 DB
31:20 Devil Press x2 DBs
Cool Down + Stretch
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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.l