40 Min FULL BODY Workout with Dumbbells (Strength Training) | FULL BODY Series 01

Today's 40 minute full body workout with dumbbells is a strength training session designed to target all your major muscle groups, and the best part is, you can do it right at home or at the gym.

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We've selected a variety of exercises to ensure that you get a well rounded, challenging workout. From compound movements like squats and rows to isolation exercises like tricep extensions and weighted crunches, this session will help you build strength and definition throughout your entire body. Scroll down for workout details.

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FREE HOME WORKOUT PROGRAMS

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WORKOUT DETAILS
⏱️ Duration: 40 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 20 & 30 lb dumbbells; Tiff is using 10 lb dumbbells.
⏱️ Intervals: 40 sec work, 20 sec rest
🔥 Finisher: 60 sec
🧊 Cool Down & Stretch: 20 sec x 12 (4 mins)

Exercises for this 40 minute full body workout with dumbbells:

Warm Up (4 mins) // 30 sec x8

Alternating Knee Hugs
Quad Stretch & Reach
Arm Circles
High Knee Presses
Lateral Ground Taps
Butt Kicks
Side-to-Side Squats
Squat & Twist

Workout (32 mins) // 40/20

Bent Over Row R
Bent Over Row L
Bent Over Rows

Iso Chest Press R
Iso Chest Press L
Chest Press

Plank Row R
Plank Row L
Renegade Rows

Chest Flyes
Dumbbell Pullovers
Decline Chest Press

Staggered Squat R
Staggered Squat L
Front Squat

Half Kneeling Shoulder Press R
Half Kneeling Shoulder Press L
Arnold Press

B-Stance RDL R
B-Stance RDL L
RDL

Rear Delt Row R
Rear Delt Row L
Rear Delt Rows

1/2 Kneeling Woodchopper R
1/2 Kneeling Woodchopper L
Plank Dumbbell Drags

Alternating Twist Curls
Overhead Tricep Extension
Alternating Cross Body Curls

Weighted Crunches
Weighted Russian Twists
Weighted High Crunch

Narrow Tricep Press
Zottman Curls
Skull Crushers

Finisher // 60 ec
Makers

Cool Down & Stretch (3 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!

[mountainmom]

I absolutely this format!❤❤❤❤❤ your videos have always been great, but the joint workout, the weight suggestions, the excercise variants is so so helpful for a females like me. I'm still working on getting my first push up. Thank you so much for putting in time and thought into how to improve your content for everyone!!!

[exopro]

I've done the previous programme and although I absolutely loved them the issue (for me) was twofold.
1) I am very time poor and my work /life is erratic. Some days I would miss a workout but had to find a way to work it back in or I was unbalanced in terms of muscle groups exercised.
2) I watch these on a smallish screen and I quite often had to double back to check weights/form.
I came to the conclusion that full body workouts were the way to go. And with this program and the way it is presented (plus with Tiff, so I can work my way up) you've absolutely nailed it! Thank you!!

[billyhughes]

Working around a shoulder injury so just modified the shoulder exercises. LOVE IT!

[sams.]

Thank you. Great workout. My upper body is toast. My legs could have used a bit more work, but overall an excellent and efficient workout.

[Elena-pxbj]

Just the kind of full body I wanted - so right up my street 😃! Thank you so much guys 🙏

[konzhab]

Great work. Thank you.I did it this morning. Class

[robertwm]

I really love that you have added warmups to your videos! It saves me so much time! I also love the addition of Tiff to videos where she gives viewers a modified way of doing exercises! Lastly, I love when you introduce her at the beginning 😂 She looks at you like honey please let’s get started 😂 You two are doing a great job. Just say you dropped a video for Memorial Day too. Thank you 🥳

[adamchristensen]

Just started the full body series, great workout. Looking forward to trying the others!

[baktash.]

i started working out with your free videos thank you

[brenimendez]

Thank you for these ! Just finished the 6 week shred 3 program….my arms !!! I’ve never had muscles like this !

[scudderbrown]

This is my favorite workout setup so far. I love having you both side by side to give me variations when needed. Thank you for all your videos!

[hectorcadillo]

Excelente entreno tiff x dann siempre llevándonos a nuevos niveles de intensidad, saludos desde Lima, Perú.😊❤

[GooodLuuck]

Finished full 6 weeks once about 2 months ago, now starting second time 😃 Keep on doing great job!

[jringhisen]

Love this one. Keep coming back to it. Finally nailed that finisher at Dan's pace with 30lbs! 🎉🎉

[jpirca]

Awesome job in today's training guys...!!!

[bobii]

Awesome workouts, I did this with my kids, they’re following tiff and I’m following Dan, it was great! Thanks guys!!

[efficientmeditation]

I’m halfway through the 6-week program and loving it! Though I’m very tempted to jump into the new duo series you created 😅. Thank you 🙏🏻 for the amazing workouts!

[janicelee]

Thank you
❤❤❤ ❤❤❤😊😊😊😊 One of my favourite workout that work effectively for me

[erinmichelle]

Awesome 🤩!!! Exactly what I needed. Thank you so much 🙏🏼🙏🏼🙏🏼 you guys are the best 🔥🔥🔥

[lynnstpierre]

Always so happy to see a Dan & Tiff workout! You guys ROCK!