Day 23: 30 Min FULL BODY 1 DUMBBELL [SUPERSETS] // 6WS3

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Sculpt your entire body with just one dumbbell! Day 23 of 6WS3 is a superset workout designed to torch fat and build muscle, with iso-lateral movements that'll hit every angle. These are supersets, meaning we’ll complete back-to-back iso-lateral exercises for 30 seconds each before taking a 30 second break. The workout is split into three 10 minute rounds: abs/core, legs/lower body, and upper body. And just when you think you're done, we'll throw in a 1-minute finisher of Thrusters (30 seconds per side. Forget excuses, grab that dumbbell, and let's conquer this one-dumbbell masterpiece together! #6WS3 #Supersets #OneDumbbellWorkout

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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: 2 dumbbells (light and medium) and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 7 & 14 kg dumbbells
⏱️ Intervals: Supersets: 30 seconds each x2, 30 seconds rest between supersets // 1 minute finisher (30/30, no rest between exercises)

Exercises for this 30 minute one dumbbell workout:

0:29 Weighted Sit Up R
0:59 Weighted Sit Up Pulses R

1:59 Weighted Sit Up L
2:29 Weighted Sit Up Pulses L

3:29 Weighted L-Sit Cross Toe Touch R
3:59 Weighted L-Sit Cross Toe Touch Pulses R

4:59 Weighted L-Sit Cross Toe Touch L
5:29 Weighted L-Sit Cross Toe Touch Pulses L

6:29 Weighted Dead Bug R
6:59 Weighted Dead Bug L

7:59 Weighted Side Plank Hip Dips R
8:29 Weighted Side Plank Reaches R

9:29 Weighted Side Plank Hip Dips L
9:59 Weighted Side Plank Reaches L

10:59 Staggered Squat R
11:29 Rear Lunge L

12:29 Staggered Squat L
12:59 Rear Lunge R

13:59 B-Stance RDL R
14:29 Curtsy Lunge R

15:29 B-Stance RDL L
15:59 Curtsy Lunge L

16:59 Lateral Lunge R
17:29 Lateral Lunge L

18:29 Calf Raises R
18:59 Calf Raises L

19:59 Shoulder Press R
20:29 Snatch R

21:29 Shoulder Press L
21:59 Snatch L

22:59 Upright Row R
23:29 Lateral Raise R

24:29 Upright Row L
24:59 Lateral Raise L

25:59 Bent Over Row R
26:29 Bent Over Rear Delt Row R

27:29 Bent Over Row L
27:59 Bent Over Rear Delt Row L

28:59 Plank Row R
29:29 Staggered DB Push Up R

30:29 Plank Row L
30:59 Staggered DB Push Up L

FINISHER 30/30
31:59 Thrusters R
32:29 Thrusters L

33:19 Cool Down + Stretch

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TIFF x DAN

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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!

[nisharai]

Ps.. thank you! You have taken me from being over weight, to a newer, stronger version of myself. You both are amazing ❤

[osmansantos]

Done, thanks a million. Season 2, let's go, let's go ahead 💪🏿🤸🏿‍♀️🏃🏿‍♂️🥁❤️

[albertofcy]

Like always, very complete and fantastic workout. Thank you for sharing!

[pablomartinguerrero]

Thank you for your job! You help to people do theirs best 💪🏼🇪🇸🇪🇸

[manueljauregui]

best guy for HIIT training in the interweb, I know cause I tried them all...all the best from Argentina Dan!

[Fatima-xtr]

Thank you for the beautiful music . The first 2songs were good! ❤❤❤❤❤❤❤

[denialhaines]

Lovely workout Dan, so grateful for all the top quality free content, it's a service for the betterment of all and that is really an admirable gift. Thank you.

[lovedanoise]

I always watch until the end because I love the cool down music😂, great workout content guys !

[НатальяТ-ъх]

Сегодня мне всего хватило - и времени под нагрузкой, и времени для отдыха - идеально!!! Спасибо!!!❤

[marnatieger]

The kitty is back💖 i cannot wait to do this workout later, thank you Dan💕💪

[TheSuperHeroOfLove]

Oh Yea Lets Get This Full Body! Day 23 HECK YEA! 💖💎🙌∞

[Guitarplayer]

Day 23 Round 2 completed. It’s not getting easier, but it isn’t as much of a struggle as it was in the first round.

[deborahphiri]

Day 23 done💪. Wow my heart rate was high and I felt like It would burst 😅. That was really a total body workout thank you❤. See you tomorrow again✌

[woozysmooth]

I appreciate you for uploading videos consistently.🔥🔥❤

[TanyaSamilo]

Thank you for another amazing workout! Done for today !

[zakiyadorsey]

That was great starting with abs, I've done a lot of workout videos & abs are usually last. It was nice to start with them and end with arms

[Isabellad]

Yeahhh.. another amazing one .. thanks coach 🔥🔥🔥🔥💪💪💪💪🔥🔥🔥🔥

[sweetnessmitra]

Fantastic ! Really effective, thank you so much .

[netherwolf]

Hey just have a request, these workouts are great but I was wondering if you could try creating a full body workout maybe around 40-45 mins with longer rest periods somewhere between 40-50 seconds rather than 20-30 seconds rest and more focused on explosive power rather than endurance. Would be cool to see if you could design something for that, thanks!

[overflowmillion]

Good stuff 💪🏾
Still Hanging Strong 💪🏾
🏃🏿‍♂️💨💪🏾🔥👍🏾