30 Min FULL BODY Workout at Home with Dumbbells + Abs

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We have a killer full body workout with dumbbells that you can do at home or the gym - follow along with us! This is a superset workout where you'll complete two exercises back-to-back for 45 seconds each followed by 30 seconds of rest before the next superset. We'll end the workout with a tri-set finisher - 40 seconds each.

For this workout you'll need two sets of dumbbells. Tiff is using 8 & 10 lbs and Dan is using 20 & 30 lbs. Follow along with Tiff for beginner modifications and Dan for advanced.

As usual, we'll begin with a quick warm up to get your muscles loose and end the workout with a cool down & stretch. Work hard, push yourself and let's have some fun! More workout details listed below.

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FREE HOME WORKOUT PROGRAMS

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WORKOUT DETAILS

⏱️ Duration: 30 minutes
🏋️ Equipment: 2 sets of dumbbells (light and medium) and a workout mat
⏱️ Supersets: 45 sec x2, rest 30 sec
🔥 Tri-Set Finisher: 40/40/40, no rest

Exercises for this full body workout at home with dumbbells:

00:00 Get Ready!

Warm Up - 30x8 (4 mins)
00:28 Arm Circles
00:58 Chest Openers
01:28 Cross Toe Touches
01:58 Squats
02:28 Side to Side Lunges
02:58 High Knee Skips
03:28 Inchworm Push Ups
03:58 Squat Oblique Twist

Supersets - 45/45/30 rest
05:58 High Crunches
06:43 Leg Lowers
Repeat

09:58 Single Leg Toe Reach R
10:43 Single Leg Toe Reach L
Repeat

13:58 Heel Elevated Rear Lunge R (right foot on block)
14:43 Heel Elevated Split Squat R - bodyweight

15:58 Heel Elevated Rear Lunge L (left foot on block)
16:43 Heel Elevated Split Squat L - bodyweight

17:58 Heels Elevated High Squats
18:43 Heels Elevated Slow Eccentric Goblet Squats
Repeat

21:58 Sumo Deadlift
22:43 Romanian Deadlift
Repeat

25:58 Curl to Press
26:43 Bent Over Row
Repeat

29:58 L-Sit Shoulder Press
30:43 Dumbbell Chest Flyes
Repeat

Finisher // 40/40/40
33:58 Renegade Row R
34:38 Renegade Row L
35:18 Makers

36:28 Cool Down & Stretch

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Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
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!

[staceylieberman]

great workout. And love seeing Tiff! Thank you.

[jomorales]

Awesome! I just find my workout for this afternoon... thank you!

[tanushribiswas]

I'll surely do it but next week because now I'm go through your 6week full body series ( will end this week) which helps me immensely to improve my fitness and I must say thank you for this.
Thanks a lot ❤

[kingherryofficial]

Perfect bro, , , I started my workout from last week by watching your videos.
Nice Video 👍🏻👍🏻

[TheSuperHeroOfLove]

Legend Fam we are back at it again! Let's Effin Go!!!

💖💖💖🙌🗝🪽💖💖💖

[erinmichelle]

Yayyyy 🤩🙏🏼🙏🏼🙏🏼 🔥🔥🔥 so awesome 🙋🏻‍♀️ thank you guys!!!! 💪💪💪

[ryanbosley]

This was tough. Failed on the last round…. Great one 🎉

[zarinhamartins]

Muito bom obg por compartilhar ❤❤❤❤❤❤❤❤

[sonnyknox]

Appreciate the videos! Help, can’t seem to find the black foam benches you use anywhere!?

[jordanlebow]

Just wondering if you do Cardio or not? And, if so, what do you recommend for people to do?

[Dml]

GREAT WORKOUT!!! I use Ben Greenfield’s products!!! And 20% is a great discount 🎉

[brian]

Keep them coming. I’ve recently started following. I’ve utilized your videos for my daily workouts, sometimes two-a-days. I’ve started working out with coworkers on shift. It’s a daily activity when on shift. Staying healthy is easy when you set up the workouts. Thanks.

[JesusChristFitness_Official]

Do a 7 minute intense cardio workout next please? 🙏🙏

[ΓεωργιαΠανταζοπουλου]

Perfect session !! Motive and strength !!! Keep wating for your next challenge ! Thanks !! guys !!

[MeandMak]

For some reason I thought it was gonna be easier😅

[jhaan]

You have transformed me with your workout. I love it.

[iPrabhuPant]

Great workout! Dan, please do a video on your full day of eating

[arcoliatiggett]

That was tough! Thanks for the push and great workout Tiff X Dan!

[alena_vs]

Thank you! My legs are shaking after a long break 😅🔥