35 Min Full Body Workout | ONE DUMBBELL (Strength Training) | FULL BODY Series 05

Welcome to today's 35 minute full body workout, the newest challenge in our 6 Week FULL BODY Series! This strength training session is designed to maximize your results using just one dumbbell, making it a perfect option for those with limited equipment or anyone looking to shake up their routine.

This dynamic workout alternates between unilateral and bilateral exercises, ensuring that you target each muscle group while improving your balance and stability. From staggered squats and single-arm renegade rows to single-arm power cleans, this workout will help you build strength, coordination, and overall fitness with a single dumbbell. Get ready to focus on quality movements, engage your core, and feel the burn in this one dumbbell workout!

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**WORKOUT DETAILS**

⏱️ Duration: 35 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 30 & 50 lb dumbbells; Tiff is using 10 lb dumbbells.
⏱️ Intervals: 40/20 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this Full Body One-Dumbbell Workout

WARM UP // 30x8
Butt Kicks
Squats
Jumping Jacks
Frog Extensions
Bird Dogs
Push Up T-Rotations
Plank Knee Taps
Pike Shoulder Taps

WORKOUT // 40/20
Staggered Squat R
Staggered Squat L
REPEAT

Goblet Curtsy Lunges

Hang Power Snatch R
Hang Power Snatch L
REPEAT

Single Arm Renegade Row (Switch Arms Each Rep)

B-Stance RDL R
B-Stance RDL L
REPEAT

Goblet Lateral Lunges

Push Press R
Push Press L
REPEAT

Dumbbell Push Ups

Single Arm Rear Delt Row R
Single Arm Rear Delt Row L
REPEAT

Goblet Reverse Lunges

Single Arm Power Clean R
Single Arm Power Clean L
REPEAT

Goblet Forward Lunges

FINISHER // 30/30/30
Goblet Squat Partials
Bent Over Dumbbell Switches
Single Arm Deadlift (Switch Arms Each Rep)

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!

[PremKumar.S-itet]

Great to see you both working hard thank you so much for uploading videos regularly for us 💪♥️

[janetuchscherer]

Absolutely loved this workout. This 58 year old woman really appreciates all you are doing. My weights I use are in between the ones you both use so I am improving. 😅

[thefifthstage]

Congratulations on reaching 700, 000 subscribers!!! On the way to a million very soon 💪🏽💪🏽💪🏽

[SierraHunter]

Dan I recently got access to some heavy weight dumbells and I do these workouts along with da old ones in the morning... I feel so good thought the day man... thanks so much... I used to do then with 2kg dumbells and my school bag tied on me and now I do them with 15kg dumbells.. feels amazing... your workout are always so good... be it the bodyweight or dumbells

[Tamrungchanel]

I was completely fascinated by this exercise because it suited my old age. Even though I'm 50 years old, I still love her more because I'm not used to it! I will try to improve with each lesson, thank you for the good exercises

[tammycovell]

Loving these full body strength workouts!! So amazing ❤❤ thank ya’ll so much!!

[yvonnelucey]

YE ARE MY SAVIOURS !! love these classes 💪💪💪

[traceyreid]

Those power cleans and that finisher. Felt it!! Thanks for all you do. I'm loving the gains!!

[Mary-lkgn]

Great team work!! Awesome workout!! Thank you guys !!!😅

[Parr]

Really enjoyed this one! It always seems that working these big muscles give you a lot of bang for the buck! Thanks!

You guys are so cute!! Found you through another of your single dumbbell workouts and got hooked! I only have one dumbbell bar and a few weight disks, so your videos are perfect! Just tried this full workout and it was awesome! Thanks for making these ✨️

[twoodward]

Really enjoying this series! I look forward to my workouts and feel really accomplished when I’m done. I also feel the workout the next day (in a good way) I was working out with another influencer for years and lost my mojo as her routines became very monotonous to me and I lost my mojo. Thank you

[heiketiller]

Great workout, and I was more out of breath than expected 🥵. Thank you for the variety you offer 🙏🏻✌🏻😊, really appreciate it. Have a great week!

[erinmichelle]

Awesome 🤩 thank you and good morning 🌅🎉🙋🏻‍♀️🙏🏼

[Isabellad]

Woo this was tough.. thank you so much Tiff & Dan.. you guys are the best and congrats on reaching 700k subscribers.. well deserved!🔥🔥🙌🙌🙌💥💥💥🔥🔥🔥🙌🙌💥💥💥💥

[dylanjodun]

Awesomely great after a run of yesterday …. Your so marvelous both ❤❤❤❤❤🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻

[murraymarshawn]

Fantastic. Thanks, Dan and Mrs. Dan.

[justcharmaine]

Thank Gos for this coz I have one dumbell at home

[gabrielamoreno]

Me fascinó, cómo siempre un trabajo bien estructurado, gracias

[hermanbraker]

Done now this workout in the gym happy new week for your 🤝