35 Min Full Body DROP SET Workout | Tri-Sets (Strength Training) | FULL BODY Series 07

This 35 minute full body drop set workout will push your limits and maximize your gains by utilizing tri-sets and drop sets, two powerful techniques that will help you build muscle, increase endurance, and burn fat.

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You'll be performing three exercises back-to-back for each muscle group, starting with two dumbbells, then dropping to one dumbbell, and finally to bodyweight or a single-arm variation. From high squats and bent-over rows to shoulder presses and renegade rows, this workout will challenge your entire body. Get ready to take your strength to the next level in this intense, full body drop set workout!

**SCROLL FOR WORKOUT DETAILS**

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**WORKOUT DETAILS**

⏱️ Duration: 34 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 20 & 30 lb dumbbells; Tiff is using 5 & 10 lb dumbbells.
⏱️ Tri-Sets: 30/30/30 / 30 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this Full Body Tri-Sets DROP SET Workout

Warm Up // 30x8
High Knee Skips
Squat Front Raise
Push Up Pauses
Bird Dogs
Mountain Climbers
Side-to-Side Squats
Calf Hops
Reverse Lunges

Workout // 30/30/30 - Rest 30
High Squat
Goblet Squat
Bodyweight Squat

Bent Over Row 2DB
Bent Over Single Arm Row R 1DB
Bent Over Single Arm Row L 1DB

Shoulder Press 2DBs
Kneeling Shoulder Press R 1DB
Kneeling Shoulder Press L 1DB

Renegade Rows 2DBs
Plank Row R 1DB
Plank Row L 1DB - 10:00

Split Squat R 2DBs
Split Squat R 1DB
Split Squat R Bodyweight

Twist Curls 2DBs
Iso Hold Curl R 1DB
Iso Hold Curl L 1DB

Split Squat L 2DBs
Split Squat L 1DB
Split Squat L Bodyweight

Bent Over Supinated Row 2DBs
Bent Over Single Arm Supinated Row R 1DB
Bent Over Single Arm Supinated Row L 1DB - 20:00

Chest Press 2BD
Iso Chest Press R 1DB
Iso Chest Press L 1DB

RDL 2DBs
B-Stance RDL R 1DB
B-Stance RDL L 1DB

Calf Raises 2BDs
Single Leg Calf Raise R 1DB
Single Leg Calf Raise L 1DB

Chest Flyes 2BDs
Iso Chest Fly R 1DB
Iso Chest Fly L 1DB

Sumo Deadlift 2BDs
Sumo Deadlift 1DB
Sumo Deadlift Bodyweight Pulses

Upright Row 2DBs
Single Arm Upright Row R 1DB
Single Arm Upright Row L 1DB

FINISHER // 30/30/30
Thruster 2DBs
Thruster R 1DB
Thruster L 1DB

Cool Down & Stretch (4 mins)

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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!

[twocats]

Thank you so much for including a cool down. So many people on YouTube may have a short warm-up but definitely no cool down. I appreciate both from you. This was a great workout! Thank you!

[adamschmid]

In my advancing years, your workouts are giving me the foundations to keep competing with people half my age. So much appreciation 🙏🏻

[krichards]

So much variety in this full body series. Thank you

[Lolo-spdq]

I absolutely loved this work out! Thank you so much Tiff and Dan for your hard work and dedication. I look forward to your workouts every day! 🎉

[jenniferkohrs]

I love this workout! The cool down is awesome! Finishing in child’s pose is the best!❤

[TheSuperHeroOfLove]

I really enjoying doing these full body workouts instead of my normal routine for this next 6 week!

Only Thursday is Abs/Active Rest day but each day I find other past Full Body workouts that you've uploaded and do that!

Challenging myself daily instead of doing Upper Body, Lower body and rinse and repeat!

Thank You Legend Fam I Love You Both So Much! 💖💎🙌∞

[fOkAi]

Did shred 2 and 3
Now on my way to finish this
260lbs to 200.5 lbs
I’m getting sick of these compliments 😂 not used to it .
Thanks Dan .

[davidlane]

Thank you! That’s pretty much the perfect 30-minute strength workout. Dynamic warmup. Excellent mix of exercises that hit almost all the major muscle groups. Good cool down. FYI, I live in a small boat where free weights are an issue, so I did this with fitness bands. 😊

[arcoliatiggett]

Thrusters wore me out towards the end. Another good one! Thank you.

[olivierhuitric]

Très bon entraînement, complet pour tout le corps. Un grand merci de France. A bientôt

[albertofcy]

I finally got round to do this workout, fantastic as usual, thank you!!

[susanne]

It was just great for me, I love challenges where I can play with weights and push my limits so far. 👍🙌

[markphair]

Well done. Awesome workout. Thank you

[robertwm]

Omg Tiff you look so cute with the hat on and baggy sweat pants 😍 Dan you look handsome as ALWAYS 😊 I really like your short hair. I loved this workout!!! Thank you!!!

[erinmichelle]

Fantastic!!! 🎉 🔥🔥🔥 thank you guys so much 🙏🏼🙏🏼🙏🏼

[bobii]

loved the workout, awesome stuff, thanks guys!!

[GittaAnnette]

This is a great one. Keep up the good work!

[guillermocruzaguilar]

Almost perfect workout 🏋️‍♂️, thank you both 😊!

[jomorales]

done this morning as my WOD... thanks!

[tedkimchee]

When Tiff shakes her head? I can relate. When Dan gives a thumbs up? I pat myself on the shoulder. 😁 Thanks for another great workout guys!