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Program

6 Week Full Body Series

Three full body workouts a week. Simple and steady.

  • 6 weeks
  • 3 workouts a week
  • 30–45 min
  • Beginner to Intermediate
  • Dumbbells, Bench (optional), Yoga block
  • With Dan & Tiff
Do it in the app: 7 days free Try day 1 free
6 Week Full Body Series

Who it's for

This is the best place to start, and it suits you if you're short on time. It's for beginner to intermediate, with three workouts a week of 37 to 46 minutes. If you want to train four days a week, pick The 4x5 Method. If you want a program that keeps loading the same lifts, pick the 8 Week Stronger Challenge.

What you need

You'll need dumbbells, and two or three pairs from light to heavy is ideal. A bench is optional, and you'll use a yoga block in Week 6. The HIIT days need no equipment.

How it works

Each week has three workouts: two dumbbell strength days and one no equipment HIIT day. That's 18 workouts over 6 weeks. Most of the work is 40 seconds on and 20 seconds off, and stretches run 20 to 30 seconds each. The format changes as you go. Week 1 starts with Strength and Supersets, Week 4 brings Tempo and Circuits, and Week 6 finishes with Supersets and Intense Strength. Every week also has a 10-minute abs bonus, which you can skip. All 18 workouts have two levels, so Tiff shows lower impact and Dan shows the harder option. Four of the six abs bonuses are just Dan or just Tiff.

  • Pick a heavy pair for rows, presses and squats, and a lighter pair for curls, upright rows and tricep work.
  • Do the abs bonus on the days you have energy left. It's optional.
  • On HIIT days, follow Tiff's lower impact version if you need it, then try Dan's version when you feel ready.

Try day 1: Full Body Workout with Dumbbells: Strength

Press play and do it with us. If you like it, the rest is waiting in the app.

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

Exercise list, timing and tips

The schedule

Every workout, week by week. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.

Week 1

  1. Day 1Full Body Workout with Dumbbells: Strength · 45 min
  2. BonusKiller Sixpack Abs: No Equipment · 11 min
  3. Day 3Full Body Superset Workout · 40 min
  4. Day 5No Equipment Full Body HIIT · 37 min

Week 2

  1. Day 1Full Body Workout: One Dumbbell · 41 min
  2. BonusSculpted Core Workout: No Equipment · 11 min
  3. Day 3Full Body Drop Set Workout: Tri-Sets · 39 min
  4. Day 5Full Body Sweaty HIIT Workout: No Equipment · 37 min

Week 3

  1. Day 1Full Body Dumbbell Workout with Abs · 41 min
  2. BonusDaily Abs Workout to Build a Strong Core · 11 min
  3. Day 3Pyramid Full Body Dumbbell Workout · 38 min
  4. Day 5EMOM HIIT Cardio Workout: No Equipment · 37 min

Week 4

  1. Day 1Full Body Tempo Workout with Dumbbells · 41 min
  2. BonusShredded Abs Workout · 11 min
  3. Day 3Full Body Circuits with Dumbbells · 41 min
  4. Day 5Shredded HIIT Workout: No Equipment · 41 min

Week 5

  1. Day 1Full Body Fusion Dumbbell Workout · 44 min
  2. BonusLower Abs Workout · 11 min
  3. Day 3Full Body Dumbbell Supersets · 41 min
  4. Day 5Full Body Inferno HIIT Workout: No Equipment · 46 min

Week 6

  1. Day 1Full Body Supersets with Dumbbells · 44 min
  2. BonusAdvanced Lower Ab Workout: No Equipment · 11 min
  3. Day 3Full Body Dumbbell Workout: Intense Strength · 44 min
  4. Day 5Fiery Full Body HIIT Cardio Workout: No Equipment · 41 min

Most of these workouts are also on our YouTube playlist. The app is where they become a plan: scheduled around your week, with your progress saved.