fbpx

6 WEEK SHRED HOME WORKOUT PROGRAM

5 Workouts Every Week

30-60 Minute Workouts Per Day

30-60 Minutes Per Day

6 Week Workout Program

6 Week Program

5 Workouts
Every Week

30-60 Minute Workouts Per Day

30-60 Minutes
Per Day

6 Week Workout Program

6 Week Program

Free Download: 6 Week Shred Schedule

Transform Your Body

The 6 Week Shred Program is a FREE at home follow along workout plan that was developed to:

  • Burn body fat
  • Build lean muscle mass
  • Improve endurance
  • Increase cardiovascular health
  • Create consistency – essential for long term results

What to Expect

Every week you will complete five new workout videos ranging from 30-60 minutes in length. The majority of the videos are around 40 minutes in length. All videos are hosted on our YouTube Channel. Add our 6 Week Shred YouTube Playlist to your favorites.

Equipment Needed

The equipment needed for these workouts are minimal. For our strength training days we’ll be using dumbbells. If you don’t have dumbbells you could substitute with kettlebells, bands or get creative and use things around the house such as water jugs, laundry detergent, a backpack filled with books, etc. You’ll also want to use a mat or have access to some soft flooring.

I’ll be using a set of 20lb dumbbells and 30lb dumbbells throughout this entire series.

Tips & Tricks

One of the best ways to burn massive amounts of calories and to shred body fat is through HIIT workouts (high intensity interval training). During HIIT workouts the goal is to keep your heart rate elevated throughout the workout. We’ll do that through longer periods of exercise followed by a short rest before moving on to the next exercise.

Every week we’ll perform HIIT workouts to increase your endurance, build lean muscle tone, and to replace your cardio. You can supplement these workouts with additional cardio if you’d like to reach your fitness goals.

We’ve discovered that HIIT workouts are the fastest and most effective way to build muscle and burn fat at home. Be consistent and make sure you are doing HIIT workouts at least twice per week for optimal results.

Bonus Content

We also have a lot of ab workout videos on our YouTube Channel and we recommend stacking an ab workout to the beginning or end of your workout 3-4 times every week for better results.

at home ab workouts

Before we get started do these things first:

  1. Subscribe to our TIFFxDAN YouTube Channel and turn on notifications so you don’t miss future workouts.
  2. Follow TIFFxDAN on Instagram. You can reach out to us here to share progress pictures, talk to us about any challenges or questions you have, and to share your wins with us.
  3. Take before and after photos along with weight and measurements before you begin. Even if you keep these to yourself, it’s good to look back and visually see the progress you have made.
  4. In order to maintain consistency with your workouts it’s best to create a personal workout schedule so you can hold yourself accountable. For me, I prefer to workout first thing in the morning. Exercise puts me in a better mood, I become more focused throughout the day, and it’s an accomplishment that I can check off my list each day. Whenever you decide to workout, try to be consistent with the time as you will be more likely to workout every day.
  5. Complete our 5 Minute Warm Up video before every workout to get your blood flowing and to help prevent injuries.
  6. Have fun and go at your own pace. My goal is to provide you with workouts that will challenge you. If the workouts are every too easy or difficult, simply increase or drop the weight you are using. You can also slow your pace if needed. The important thing is that you complete every workout from start to finish, whatever it takes.
  7. Stretch after every workout. Spend at least 5-10 minutes cooling down and stretching after your workouts. This will allow you to continue with your progress.

Enjoy the 6 Week Shred Workout Program and please keep us posted about your progress. We can’t wait to hear about your body transformation!

TIFFxDAN

6 Week Shred Home Workout Program

YouTube

Download our FREE 6 Week Shred 1 Home Workout Program schedule: https://bit.ly/WorkoutSchedules

Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin

* * * * * 

Welcome to Day 1 of our 6 Week Shred Workout Plan - This 40 min complete lower body workout with dumbbells is a great way to jump in, start feeling the burn, and start burning calories + building strength.  This is a great complete lower body workout at home, all you need is a mat, a set of dumbbells - I'm using 30 lb dumbbells, but use what works best for YOU.  Grab some water and a yoga block if you have one. No worries if you don't!

This lower body workout with dumbbells can be a little intense depending on your fitness level, so take it at your own pace and listen to your body.  The more you practice lower body workouts at home, the more strength you will build and endurance you will have.  Everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do - especially in this lower body workout with dumbbells.  The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.    #6WS1 #DumbbellLegDay

* * * * * 

This is Day 1 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) https://bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge

Links:
🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/
πŸ›’ Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan
πŸ‹πŸΌβ™€οΈ Workout mat - https://bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
πŸ’ͺ🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M

πŸŽ₯ YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
πŸ“Έ Instagram: https://bit.ly/TIFFxDANIG
πŸ“± TikTok: https://bit.ly/TIFFxDANTT
🎢 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
πŸ’Ύ 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
πŸ’Ύ 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
πŸ’Ύ 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 40 minute workout
πŸ‹οΈβ™‚οΈ Equipment: Set of dumbbells, a yoga block or wedge, and a non-slip workout mat
πŸ’ͺ🏽 Dumbbell: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest

Each exercise is 40 seconds of work followed by 20 seconds of rest. Exercises listed below.

0:20 High Squat
1:20 1-1/2 Squat
2:20 Curtsy Lunge R
3:20 1-1/2 Curtsy Lunge R
4:20 Suitcase Squat
5:20 Staggered Suitcase Squat R
6:20 Staggered Suitcase Squat L
7:20 Curtsy Lunge L
8:20 1-1/2 Curtsy Lunge L
9:20 Sumo Squat
10:20 1-1/2 Sumo Squat
11:20 Elevated Squat
12:20 Sumo Squat Calf Raises
13:20 Calf Raises
14:20 Romanian Deadlift
15:20 1-1/2 Romanian Deadlift
16:20 Front Lunge R
17:20 Reverse Lunge R
18:20 Front to Back Lunge R
19:20 Staggered Romanian Deadlift R
20:20 1-1/2 Staggered Romanian Deadlift R
21:20 Staggered Romanian Deadlift to Kneel R
22:20 Front Lunge L
23:20 Reverse Lunge L
24:20 Front to Back Lunge L
25:20 Staggered Romanian Deadlift L
26:20 1-1/2 Staggered Romanian Deadlift L
27:20 Staggered Romanian Deadlift to Kneel L β€”36 min
28:20 Glute Bridge
29:20 1-1/2 Glute Bridge
30:20 Glute Bridge Pulse
31:20 Hamstring Bridge
32:20 Hamstring March
33:20 Hamstring Hold
34:20 Kneeling Hip Thrust
35:20 Kneeling Hip Thrust R
36:20 Kneeling Hip Thrust L
37:20 High Squat 2 Dumbbells
38:20 Goblet Squat 1 Dumbbell
39:20 Air Squat

* * * * * 

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

* * * * * 

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!

Welcome to Day 1 of our 6 Week Shred Workout Plan - This 40 min complete lower body workout with dumbbells is a great way to jump in, start feeling the burn, and start burning calories + building strength. This is a great complete lower body workout at home, all you need is a mat, a set of dumbbells - I'm using 30 lb dumbbells, but use what works best for YOU. Grab some water and a yoga block if you have one. No worries if you don't!

This lower body workout with dumbbells can be a little intense depending on your fitness level, so take it at your own pace and listen to your body. The more you practice lower body workouts at home, the more strength you will build and endurance you will have. Everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do - especially in this lower body workout with dumbbells. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.

The format for this lower body workout with weights is as follows:

Each exercise is 40 seconds of work followed by 20 seconds of rest. Exercises listed below.

0:20 High Squat
1:20 1-1/2 Squat
2:20 Curtsy Lunge R
3:20 1-1/2 Curtsy Lunge R
4:20 Suitcase Squat
5:20 Staggered Suitcase Squat R
6:20 Staggered Suitcase Squat L
7:20 Curtsy Lunge L
8:20 1-1/2 Curtsy Lunge L
9:20 Sumo Squat
10:20 1-1/2 Sumo Squat
11:20 Elevated Squat
12:20 Sumo Squat Calf Raises
13:20 Calf Raises
14:20 Romanian Deadlift
15:20 1-1/2 Romanian Deadlift
16:20 Front Lunge R
17:20 Reverse Lunge R
18:20 Front to Back Lunge R
19:20 Staggered Romanian Deadlift R
20:20 1-1/2 Staggered Romanian Deadlift R
21:20 Staggered Romanian Deadlift to Kneel R
22:20 Front Lunge L
23:20 Reverse Lunge L
24:20 Front to Back Lunge L
25:20 Staggered Romanian Deadlift L
26:20 1-1/2 Staggered Romanian Deadlift L
27:20 Staggered Romanian Deadlift to Kneel L β€”36 min
28:20 Glute Bridge
29:20 1-1/2 Glute Bridge
30:20 Glute Bridge Pulse
31:20 Hamstring Bridge
32:20 Hamstring March
33:20 Hamstring Hold
34:20 Kneeling Hip Thrust
35:20 Kneeling Hip Thrust R
36:20 Kneeling Hip Thrust L
37:20 High Squat 2 Dumbbells
38:20 Goblet Squat 1 Dumbbell
39:20 Air Squat

LOWER BODY WORKOUT LINKS:
Dumbbells: https://amzn.to/3s8KS5V
Mat: https://rstyle.me/+xlZqgv4HoIhJT03-htasHw
Sneakers: https://rstyle.me/+dQ8Yo-U8gabiZGBgULKSxQ

This is part of our 6 WEEK SHRED WORKOUT PLAN. Add this playlist to your favorites so you can come back every day πŸ‘‰πŸΌ https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts πŸ‘‰πŸΌ https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp

LIKE if you crushed this lower body dumbbell workout.
COMMENT to let us know what other videos you want to see.
SUBSCRIBE to never miss a workout!

FOLLOW us on IG: https://www.instagram.com/tiffxdan/

As always, THANK YOU for watching!

TIFF x DAN

DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

11.5K 831

YouTube Video UEwyTnBYQnpkdE5hbS1NXzh5NkZGeXBTZjdhZThQaDRfNi41NkI0NEY2RDEwNTU3Q0M2

Day 1: 40 Min COMPLETE LOWER BODY Workout with Dumbbells // 6WS1

TIFF x DAN 681.2K views

11.5K 831

Download our FREE 6 Week Shred 1 Home Workout Program schedule: https://bit.ly/WorkoutSchedules

Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin

* * * * * 

Ready to shred and build strength? Get ready for a 40 minute upper body workout with dumbbells! We'll hit everything from chest and back to shoulders, biceps, and triceps. Grab your mat and some dumbbells (I use 20 and 30 lbs, but choose what's best for you) and let's get moving! Listen to your body, adjust the weights or reps as needed, and remember, progress over perfection! Celebrate every rep and drop of sweat because you're investing in your health, one workout at a time. You've got this! #6WS1 #UpperBodyWorkout

* * * * * 

This is Day 2 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) https://bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge

Links:
🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/
πŸ›’ Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan
πŸ‹πŸΌβ™€οΈ Workout mat - https://bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
πŸ’ͺ🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M

πŸŽ₯ YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
πŸ“Έ Instagram: https://bit.ly/TIFFxDANIG
πŸ“± TikTok: https://bit.ly/TIFFxDANTT
🎢 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
πŸ’Ύ 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
πŸ’Ύ 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
πŸ’Ύ 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 40 minute workout
πŸ‹οΈβ™‚οΈ Equipment: Two sets of dumbbells and a non-slip workout mat
πŸ’ͺ🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest

Exercises for this 40 minute upper body dumbbell workout:

CHEST
0:20 Chest Press
1:20 Decline Press
2:20 Incline Push Up on Dumbbell

BACK
3:20 Bent Over Row R
4:20 Bent Over Row L
5:20 Supine Row

ABS
6:20 Flutters
7:20 Toe Touches
8:20 Bicycles

SHOULDERS
9:20 Single Arm Press R
10:20 Single Arm Press L
11:20 Arnold Press

BICEPS
12:20 Wide Curls
13:20 Hammer Curls
14:20 Drag Curls

TRICEPS
15:20 Tricep Press
16:20 Skull Crushers
17:20 Overhead Extensions

CHEST
18:20 Flyes
19:20 Wide Push Ups
20:20 Palms Facing Chest Press

BACK
21:20 Pull Overs
22:20 Reverse Flyes
23:20 Alternating Low & High Rows

ABS
24:20 Eagle Arm Crunches
25:20 Cross Mountain Climbers
26:20 Plank Hops

SHOULDERS
27:20 Upright Row
28:20 Front to Lateral Raise
29:20 Palms Facing Press (hammer)

BICEPS
30:20 Alternating Iso Lower Curls
31:20 Alternating Cross Body Curls
32:20 Slow Curls (5 count up, 5 count down)

TRICEPS
33:20 Narrow Push Ups
34:20 Overhead Hammer Press to Kickbacks
35:20 Dips

CORE
36:20 Elbow Plank
37:20 Up Down Plank
38:20 High Low Spiderman Plank
39:20 Burpees

* * * * * 

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

* * * * * 

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!

Day 2 of our 6 Week Shred Workout Plan - This 40 min complete upper body workout with dumbbells is a great way to start burning calories + building strength. We're going to work the entire upper body: chest, back, abs, shoulders, biceps and triceps. This is a great complete upper body workout at home, all you need is a mat, a set of dumbbells - I'm using 20 + 30 lb dumbbells, but use what works best for YOU. Make sure you have a manageable set of dumbbells, especially for the bicep and tricep exercises.

I like having a set of heavier and lighter dumbbells and use them accordingly. In this upper body workout with dumbbells, if something isn't challenging enough, use heavier weights. If something is too challenging, use lighter weights. If you don't have a lighter and heavier set of dumbbells, do more reps if it's not challenging enough based on what you have.

Take this upper body workout with weights it at your own pace and listen to your body. The more you practice upper body workouts at home, the more strength you will build and endurance you will have. Everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do - especially in this upper body workout with dumbbells. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.

The format for this upper body workout with weights is as follows:

This is a NO REPEAT workout. Each exercise is 40 seconds of work followed by 20 seconds of rest. Exercises listed below.

CHEST
0:20 Chest Press
1:20 Decline Press
2:20 Incline Push Up on Dumbbell
BACK
3:20 Bent Over Row R
4:20 Bent Over Row L
5:20 Supine Row
ABS
6:20 Flutters
7:20 Toe Touches
8:20 Bicycles
SHOULDERS
9:20 Single Arm Press R
10:20 Single Arm Press L
11:20 Arnold Press
BICEPS
12:20 Wide Curls
13:20 Hammer Curls
14:20 Drag Curls
TRICEPS
15:20 Tricep Press
16:20 Skull Crushers
17:20 Overhead Extensions
CHEST
18:20 Flyes
19:20 Wide Push Ups
20:20 Palms Facing Chest Press
BACK
21:20 Pull Overs
22:20 Reverse Flyes
23:20 Alternating Low & High Rows
ABS
24:20 Eagle Arm Crunches
25:20 Cross Mountain Climbers
26:20 Plank Hops
SHOULDERS
27:20 Upright Row
28:20 Front to Lateral Raise
29:20 Palms Facing Press (hammer)
BICEPS
30:20 Alternating Iso Lower Curls
31:20 Alternating Cross Body Curls
32:20 Slow Curls (5 count up, 5 count down)
TRICEPS
33:20 Narrow Push Ups
34:20 Overhead Hammer Press to Kickbacks
35:20 Dips
CORE
36:20 Elbow Plank
37:20 Up Down Plank
38:20 High Low Spiderman Plank
39:20 Burpees

UPPER BODY WORKOUT LINKS:
Dumbbells: https://amzn.to/3s8KS5V
Mat: https://rstyle.me/+xlZqgv4HoIhJT03-htasHw
Sneakers: https://rstyle.me/+dQ8Yo-U8gabiZGBgULKSxQ

This is part of our 6 WEEK SHRED WORKOUT PLAN. Add this playlist to your favorites so you can come back every day πŸ‘‰πŸΌ https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts πŸ‘‰πŸΌ https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp

LIKE if you crushed this upper body dumbbell workout.
COMMENT to let us know what other videos you want to see.
SUBSCRIBE to never miss a workout!

FOLLOW us on IG: https://www.instagram.com/tiffxdan/

As always, THANK YOU for watching!

TIFF x DAN

DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

11.9K 576

YouTube Video UEwyTnBYQnpkdE5hbS1NXzh5NkZGeXBTZjdhZThQaDRfNi4yODlGNEE0NkRGMEEzMEQy

Day 2: 40 Min COMPLETE UPPER BODY Dumbbell Workout // 6WS1

TIFF x DAN 769.5K views

11.9K 576

Download our FREE 6 Week Shred 1 Home Workout Program schedule: https://bit.ly/WorkoutSchedules

Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin

* * * * * 

Day 3 of our 6 Week Shred Home Workout Program - This 30 min total body HIIT cardio workout + abs is a great way to get that heart rate up and start burning some FAT.  Including HIIT workouts is one of the best ways to start seeing results and really getting that shred.  This total body workout at home can really be done anywhere - especially because it requires no equipment.  

The more you do full body HIIT workouts, the more endurance you will build - so don't be discouraged if you need to take breaks. Take this total body HIIT cardio workout at your own pace. We hope you enjoy this total body workout no equipment as much as we do.  Expect more full body HIIT workouts to come during this 6 week shred program. #6WS1 #CardioHIIT

* * * * * 

This is Day 3 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) https://bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge

Links:
🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/
πŸ›’ Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan
πŸ‹πŸΌβ™€οΈ Workout mat - https://bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
πŸ’ͺ🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M

πŸŽ₯ YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
πŸ“Έ Instagram: https://bit.ly/TIFFxDANIG
πŸ“± TikTok: https://bit.ly/TIFFxDANTT
🎢 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
πŸ’Ύ 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
πŸ’Ύ 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
πŸ’Ύ 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 30 minute workout
πŸ‹οΈβ™‚οΈ Equipment: A non-slip workout mat
⏱️ Intervals: 40 seconds work, 20 seconds rest

Exercises for this 30 minute full body cardio HIIT workout:

0:20 High Knees
1:20 Scissor to Prisoner Squat
2:20 Rear Lunge to Knee Drive R
3:20 Rear Lunge to Knee Drive L
4:20 Mountain Climbers x10 Burpees
5:20 Plank to Bear Plank
6:20 Up Downs + Spider Crunch
7:20 Plank to Alt Toe Taps
8:20 Bicycles
9:20 Alternating Leg Lowers
10:20 Straight Leg Sit Up
11:20 Frog Jumps
12:20 Speed Skaters
13:20 Shoulder Taps
14:20 Cross Mountain Climbers x10 to Push Up
15:20 Plank Tuck to Jacks
16:20 Half Burpee + Jumping Jack
17:20 Side Leap & Hop
18:20 Squat to Curtsy Lunge R
19:20 Squat to Curtsy Lunge L
20:20 Power Jacks
21:20 Standing Cross Crunch to Cross Toe Touch R
22:20 Standing Cross Crunch to Cross Toe Touch L
23:20 Swimmers
24:20 Crab Dance
25:20 Pilates 100s
26:20 Full Extension Tucks
27:20 Squat Jumps
28:20 Spot Sprints
29:20 Chest to Floor Burpees

* * * * * 

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

* * * * * 

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!

Day 3 of our 6 Week Shred Workout Plan - This 30 min total body HIIT cardio workout + abs is a great way to get that heart rate up and start burning some FAT. Including HIIT workouts is one of the best ways to start seeing results and really getting that shred. This total body workout at home can really be done anywhere - especially because it requires no equipment.

The more you do full body HIIT workouts, the more endurance you will build - so don't be discouraged if you need to take breaks. Take this total body HIIT cardio workout at your own pace. We hope you enjoy this total body workout no equipment as much as we do. Expect more full body HIIT workouts to come during this 6 week shred program.

The format for this total body HIIT workout is as follows:

Each set is 40 seconds of work followed by 20 seconds of rest. Exercises listed below:

0:20 High Knees
1:20 Scissor to Prisoner Squat
2:20 Rear Lunge to Knee Drive R
3:20 Rear Lunge to Knee Drive L
4:20 Mountain Climbers x10 Burpees
5:20 Plank to Bear Plank
6:20 Up Downs + Spider Crunch
7:20 Plank to Alt Toe Taps
8:20 Bicycles
9:20 Alternating Leg Lowers
10:20 Straight Leg Sit Up
11:20 Frog Jumps
12:20 Speed Skaters
13:20 Shoulder Taps
14:20 Cross Mountain Climbers x10 to Push Up
15:20 Plank Tuck to Jacks
16:20 Half Burpee + Jumping Jack
17:20 Side Leap & Hop
18:20 Squat to Curtsy Lunge R
19:20 Squat to Curtsy Lunge L
20:20 Power Jacks
21:20 Standing Cross Crunch to Cross Toe Touch R
22:20 Standing Cross Crunch to Cross Toe Touch L
23:20 Swimmers
24:20 Crab Dance
25:20 Pilates 100s
26:20 Full Extension Tucks
27:20 Squat Jumps
28:20 Spot Sprints
29:20 Chest to Floor Burpees

This is part of our 6 WEEK SHRED WORKOUT PLAN.
Add this playlist to your favorites so you can come back every day πŸ‘‰πŸΌ https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts πŸ‘‰πŸΌ https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp

LIKE if you crushed this total body hiit cardio workout.
COMMENT to let us know what other videos you want to see.
SUBSCRIBE to never miss a workout!

FOLLOW us on IG: https://www.instagram.com/tiffxdan/

As always, THANK YOU for watching!

TIFF x DAN

DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

27.5K 558

YouTube Video UEwyTnBYQnpkdE5hbS1NXzh5NkZGeXBTZjdhZThQaDRfNi4wMTcyMDhGQUE4NTIzM0Y5

Day 3: 30 Min TOTAL BODY HIIT CARDIO Workout + ABS // 6WS1

TIFF x DAN 1.3M views

27.5K 558

Download our FREE 6 Week Shred 1 Home Workout Program schedule: https://bit.ly/WorkoutSchedules

Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin

* * * * * 

Day 4 of our 6 Week Shred Workout Plan - This 25 min ab workout is a great way to build core strength and help tighten and tone your abs. This extreme abs workout will work your upper abs, lower abs, obliques, and core. This is a great intense abs workout at home, all you need is a mat. #6WS1 #ExtremeAbs

* * * * * 

This is Day 4 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) https://bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge

Links:
🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/
πŸ›’ Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan
πŸ‹πŸΌβ™€οΈ Workout mat - https://bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
πŸ’ͺ🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M

πŸŽ₯ YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
πŸ“Έ Instagram: https://bit.ly/TIFFxDANIG
πŸ“± TikTok: https://bit.ly/TIFFxDANTT
🎢 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
πŸ’Ύ 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
πŸ’Ύ 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
πŸ’Ύ 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 25 minute workout
πŸ‹οΈβ™‚οΈ Equipment: A non-slip workout mat
⏱️ Intervals: 40 seconds work, 10 seconds rest

The format for this extreme abs and core workout is as follows:

0:20 Alt Tabletop Leg Lowers
1:10 Dead Bugs
2:00 Extended Tuck Crunch
2:50 Leg Extension + Flutter Kicks x6
3:40 Reverse Crunches
4:30 Hip Raises
5:20 Alternating Single Leg Lowers
6:10 Runner’s Sit Ups
7:00 Crunch Kicks
7:50 Russian Twists
8:40 Plank
9:30 Plank Rotation R
10:20 Kneeling Crunch R
11:10 Plank Dips R
12:00 Plank Toe Taps
12:50 Plank Rotation L
13:40 Kneeling Crunch L
14:30 Plank Dips L
15:20 Spider Crunches
16:10 Bear Plank Side to Side Walks
17:00 Bird Dog
17:50 Knee Tap Crunches
18:40 3 Point Crunches
19:30 Crunch Pulses
20:20 X Arms Sit Up
21:10 Straight Leg Sit Up
22:00 Toe Touches
22:50 Alt Single Leg Jackknives
23:40 Plank Body Saw
24:30 Cross Mountain Climbers

* * * * * 

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

* * * * * 

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!

Day 4 of our 6 Week Shred Workout Plan - This 25 MIN EXTREME ABS & CORE WORKOUT is a great way to start building core strength and help tighten and tone your abs. This extreme abs workout will work your upper abs, lower abs, obliques, and core. This is a great intense abs workout at home, all you need is a mat and your incredible self.

One of the things we love most about this 25 min extreme abs, is that it's NO REPEAT. Tiff and I have a love/hate relationship with repeat workouts. You definitely feel the burn with repeats but we often get bored or lose excitement when doing the same exercises over and over again. This extreme abs workout is great because you will feel the BURN and not get bored. Win, win.

If you want this 25 min abs workout to be MORE challenging, do each of these abs exercises PAINFULLY SLOW and don't allow yourself to use any momentum. You'll be cursing our names.

Most importantly, take extreme abs workout at your own pace and listen to your body. The more you practice abs workouts at home, the more strength you will build and endurance you will have. Everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do - especially in this extreme abs workout at home. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.

The format for this extreme abs and core workout is as follows:

This is a NO REPEAT extreme abs workout. Each exercise is 40 seconds of work followed by 10 seconds of rest. Exercises listed below.

0:20 Alt Tabletop Leg Lowers
1:10 Dead Bugs
2:00 Extended Tuck Crunch
2:50 Leg Extension + Flutter Kicks x6
3:40 Reverse Crunches
4:30 Hip Raises
5:20 Alternating Single Leg Lowers
6:10 Runner’s Sit Ups
7:00 Crunch Kicks
7:50 Russian Twists
8:40 Plank
9:30 Plank Rotation R
10:20 Kneeling Crunch R
11:10 Plank Dips R
12:00 Plank Toe Taps
12:50 Plank Rotation L
13:40 Kneeling Crunch L
14:30 Plank Dips L
15:20 Spider Crunches
16:10 Bear Plank Side to Side Walks
17:00 Bird Dog
17:50 Knee Tap Crunches
18:40 3 Point Crunches
19:30 Crunch Pulses
20:20 X Arms Sit Up
21:10 Straight Leg Sit Up
22:00 Toe Touches
22:50 Alt Single Leg Jackknives
23:40 Plank Body Saw
24:30 Cross Mountain Climbers

***EXTREME ABS WORKOUT LINKS ***
Mat: https://.me/+xlZqgv4HoIhJT03-htasHw
Sneakers: https://rstyle.me/+dQ8Yo-U8gabiZGBgULKSxQ

This is part of our 6 WEEK SHRED WORKOUT PLAN.
Add this playlist to your favorites so you can come back every day πŸ‘‰πŸΌ https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts πŸ‘‰πŸΌ https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp

LIKE if you crushed this extreme ab workout at home.
COMMENT to let us know what other videos you want to see.
SUBSCRIBE to never miss a workout!

FOLLOW us on IG: https://www.instagram.com/tiffxdan/

As always, THANK YOU for watching!

TIFF x DAN

DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

10K 352

YouTube Video UEwyTnBYQnpkdE5hbS1NXzh5NkZGeXBTZjdhZThQaDRfNi4wOTA3OTZBNzVEMTUzOTMy

Day 4: 25 Min EXTREME ABS & CORE WORKOUT // 6WS1

TIFF x DAN 488.4K views

10K 352

Download our FREE 6 Week Shred 1 Home Workout Program schedule: https://bit.ly/WorkoutSchedules

Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin

* * * * * 

Day 5 of our 6 Week Shred Workout Plan - Get ready to crush this 30 minute HIIT workout with dumbbells! We'll work your entire body, from head to toe, using one or two dumbbells depending on the exercise. Remember, this is YOUR workout, so adjust the weights or reps to fit your fitness level. Listen to your body, push yourself, and remember, you're building strength and endurance with every rep. This is your journey, so own it and celebrate every step towards a healthier, happier you! #6WS1 #DumbbellHIIT

* * * * * 

This is Day 5 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) https://bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge

Links:
🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/
πŸ›’ Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan
πŸ‹πŸΌβ™€οΈ Workout mat - https://bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
πŸ’ͺ🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M

πŸŽ₯ YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
πŸ“Έ Instagram: https://bit.ly/TIFFxDANIG
πŸ“± TikTok: https://bit.ly/TIFFxDANTT
🎢 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
πŸ’Ύ 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
πŸ’Ύ 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
πŸ’Ύ 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 30 minute workout
πŸ‹οΈβ™‚οΈ Equipment: Two sets of dumbbells and a non-slip workout mat
πŸ’ͺ🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest // We will complete 5 exercises in each cycle, rest for 45 seconds, then continue with the next 5 exercises

The format for this full body HIIT dumbbell workout is as follows: 

0:20 Squat, Lunge & Curl R
1:20 Single Arm Thruster R
2:20 Burpee Snatch R
3:20 Curtsy Lunge to Side Lunge R
4:20 Staggered Romanian Deadlift to Curl & Press R

45 Second Rest

5:45 Hi-Lo Swing
6:45 Renegade Push Ups
7:45 Plank Dumbbell Drag
8:45 Sit Up Cross Punches
9:45 Burpee Front Swing

45 Second Rest

11:10 Squat, Lunge & Curl L
12:10 Single Arm Thruster L
13:10 Burpee Snatch L
14:10 Curtsy Lunge to Side Lunge L
15:10 Staggered Romanian Deadlift to Curl & Press L

REPEAT all exercises.

* * * * * 

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

* * * * * 

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!

Day 5 of our 6 Week Shred Workout Plan - This 30 min FULL BODY HIIT DUMBBELL WORKOUT is a killer full body workout at home. All you need for this full body HIIT workout is a mat, a set of dumbbells - I'm using 20 + 30 lb dumbbells, but use what works best for YOU. For the majority of the workout we'll be using one dumbbell only, but a few of the exercises do use two dumbbells.

I like having a set of heavier and lighter dumbbells and use them accordingly, especially in this full body dumbbell workout. In this full body workout, if something isn't challenging enough, use heavier weights. If something is too challenging, use lighter weights. If you don't have a lighter and heavier set of dumbbells, do more reps if it's not challenging enough based on what you have. Basically, tailor this full body HIIT dumbbell workout to YOU. Note: I do tend to pick up the heavier dumbbell whenever I can as it makes me work harder and therefore burns more calories.

Take this full body HIIT workout at home it at your own pace and listen to your body. The more you practice full body HIIT workouts, the more strength you will build and endurance you will have.

Everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do - especially in this full body workout with dumbbells. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.

The format for this full body HIIT dumbbell workout is as follows:

Each full body hiit exercise will be 40 seconds of work followed by 20 seconds of rest.
We will complete 5 exercises in each cycle, rest for 45 seconds, then continue with the next 5 exercises.

0:20 Squat, Lunge & Curl R - 30lb Dumbbell
1:20 Single Arm Thruster R - 30lb Dumbbell
2:20 Burpee Snatch R - 30lb Dumbbell
3:20 Curtsy Lunge to Side Lunge R - 30lb Dumbbell
4:20 Staggered Romanian Deadlift to Curl & Press R - 30lb Dumbbell

45 Second Rest

5:45 Hi-Lo Swing - 30lb Dumbbell
6:45 Renegade Push Ups - 20lb Dumbbells
7:45 Plank Dumbbell Drag - 30lb Dumbbell
8:45 Sit Up Cross Punches - 20lb Dumbbells
9:45 Burpee Front Swing - 20lb Dumbbell

45 Second Rest

11:10 Squat, Lunge & Curl L - 30lb Dumbbell
12:10 Single Arm Thruster L - 30lb Dumbbell
13:10 Burpee Snatch L - 30lb Dumbbell
14:10 Curtsy Lunge to Side Lunge L - 30lb Dumbbell
15:10 Staggered Romanian Deadlift to Curl & Press L - 30lb Dumbbell

REPEAT all exercises.

****FULL BODY DUMBBELL WORKOUT LINKS****
Dumbbells: https://amzn.to/3s8KS5V
Mat: https://rstyle.me/+xlZqgv4HoIhJT03-htasHw
Sneakers: @NOBULL
Shorts: www.legends.com
Apple Watch. I refuse to live without my apple watch. I never take it off! It's the BEST way to track my workouts, calories burned, water intake, etc. https://rstyle.me/+fT4PSqyQhsoxVY9CcwVb4Q


This is part of our 6 WEEK SHRED WORKOUT PLAN.
Add this playlist to your favorites so you can come back every day πŸ‘‰πŸΌ https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts πŸ‘‰πŸΌ https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp

LIKE if you crushed full body hiit workout with dumbbells.
COMMENT to let us know what other videos you want to see.
SUBSCRIBE to never miss a workout!

FOLLOW us on IG: https://www.instagram.com/tiffxdan/

As always, THANK YOU for watching!
We feel incredibly grateful to have such an amazing YouTube family.

TIFF x DAN


DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

4.8K 266

YouTube Video UEwyTnBYQnpkdE5hbS1NXzh5NkZGeXBTZjdhZThQaDRfNi5DQUNERDQ2NkIzRUQxNTY1

Day 5: 30 Min FULL BODY HIIT Dumbbell Workout // 6WS1

TIFF x DAN 229.8K views

4.8K 266

Download our FREE 6 Week Shred 1 Home Workout Program schedule: https://bit.ly/WorkoutSchedules

Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin

* * * * * 

Day 6 of our 6 Week Shred Workout Plan - This 40 min arms and abs workout is a favorite of ours!  Get ready to work your biceps, triceps, and ABS!

Because we'll be doing a lot of reps in this workout I'm mostly using 20 lb dumbbells. There are a few exercises where I'll pick up a single 30 lb dumbbell for added resistance, but if you only have one set of dumbbells that should be sufficient. 

At any time, if an exercise isn't challenging enough, use heavier weights. If something is too challenging, drop to lighter weights. If you don't have a lighter and heavier set of dumbbells just adjust your reps accordingly – more reps for lighter weight and less reps for heavier weight. In general, tailor this abs and arm workout to YOU. #6WS1 #ArmsAbs

* * * * * 

This is Day 6 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) https://bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge

Links:
🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/
πŸ›’ Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan
πŸ‹πŸΌβ™€οΈ Workout mat - https://bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
πŸ’ͺ🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M

πŸŽ₯ YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
πŸ“Έ Instagram: https://bit.ly/TIFFxDANIG
πŸ“± TikTok: https://bit.ly/TIFFxDANTT
🎢 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
πŸ’Ύ 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
πŸ’Ύ 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
πŸ’Ύ 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 40 minute workout
πŸ‹οΈβ™‚οΈ Equipment: Two sets of dumbbells and a non-slip workout mat
πŸ’ͺ🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest // We will complete the first bicep circuit (5 exercises), rest for 45 seconds, then repeat that same circuit a 2nd time before moving on to the next circuit – triceps. 45 second rest between each circuit. Repeat the first two circuits and all others will be no-repeat. 

The format for this arms and abs workout with weights is as follows: 

0:20 - Hammer Curls
1:20 - Waiter’s Curl
2:20 - Concentration Curl R
3:20 - Concentration Curl L
4:20 - Wide Curls

Rest 45 Seconds + Repeat

11:10 - Tricep Press
12:10 - Lying Tricep Extensions
13:10 - Skull Crushers
14:10 - One Arm Over Extension R
15:10 - One Arm Over Extension L

Rest 45 Seconds + Repeat

22:00 - Bicycles
23:00 - Runner’s Sit Up
24:00 - Hollow Hold
25:00 - Tuck to Hollow
26:00 - Leg Raise + Hip Lift
27:00 - Single Leg Drops
28:00 - Side Crunch R
29:00 - Side Oblique Extension R
30:00 - Side Crunch L
31:00 - Side Oblique Extension L

Rest 45 Seconds

32:25 - Lower Curls
33:25 - Upper Curls
34:25 - Alternating Curls
35:25 - Curl Hold

Rest 45 Seconds

36:50 - Dips
37:50 - Tricep Overhead Extension
38:50 - Dead Stop Push Up (pause at the bottom)
39:50 - Narrow Push Up Pulses

* * * * * 

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

* * * * * 

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!

Day 6 of our 6 Week Shred Workout Plan - This 40 min arms and abs workout is a favorite of ours! Get ready to work your biceps, triceps, and ABS! All you need for this arms and abs workout with weights is a mat, a set of dumbbells - I'm using 20 + 30 lb dumbbells, but use what works best for YOU.

Because we'll be doing a lot of reps in this arms and abs dumbbell workout I'm mostly using 20 lb dumbbells. There are a few exercises where I'll pick up a single 30 lb dumbbell for added resistance, but if you only have one set of dumbbbells that should be sufficient.

In this arms and abs workout, if an exercise isn't challenging enough, use heavier weights. If something is too challenging, drop to lighter weights. If you don't have a lighter and heavier set of dumbbells just adjust your reps accordingly – more reps for lighter weight and less reps for heavier weight. In general, tailor this abs and arm workout to YOU.

Take this arms and abs with dumbbells workout at your own pace and listen to your body. The more you practice arms and abs workouts, the more strength you will build and endurance you will develop.

Everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do - especially in this arms abs and arm workout with weights. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.

****ABS AND ARM WORKOUT AT HOME LINKS****
Dumbbells: https://amzn.to/3s8KS5V
Mat: https://rstyle.me/+xlZqgv4HoIhJT03-htasHw
Sneakers: @NOBULL
Shorts: www.legends.com
Apple Watch. I refuse to live without my apple watch.
I never take it off! It's the BEST way to track my workouts, calories burned, water intake, etc. https://rstyle.me/+fT4PSqyQhsoxVY9CcwVb4Q

The format for this arms and abs workout with weights is as follows:
Each exercise will be 40 seconds work followed by 20 seconds rest.
We will complete the first bicep circuit (5 exercises), rest for 45 seconds, then repeat that same circuit a 2nd time before moving on to the next circuit – triceps.
45 second rest between each circuit.
Repeat the first two circuits and all others will be no-repeat.

Abs and arms workout exercises listed below.

0:20 - Hammer Curls - 20lb dumbbells
1:20 - Waiter’s Curl - 30lb dumbbell
2:20 - Concentration Curl R - 20lb dumbbell
3:20 - Concentration Curl L - 20lb dumbbell
4:20 - Wide Curls - 20lb dumbbells

Rest 45 Seconds + Repeat

11:10 - Tricep Press - 20lb dumbbells
12:10 - Lying Tricep Extensions - 20lb dumbbell
13:10 - Skull Crushers - 20lb dumbbells
14:10 - One Arm Over Extension R - 20lb dumbbell
15:10 - One Arm Over Extension L - 20lb dumbbell

Rest 45 Seconds + Repeat

22:00 - Bicycles
23:00 - Runner’s Sit Up
24:00 - Hollow Hold
25:00 - Tuck to Hollow
26:00 - Leg Raise + Hip Lift
27:00 - Single Leg Drops
28:00 - Side Crunch R
29:00 - Side Oblique Extension R
30:00 - Side Crunch L
31:00 - Side Oblique Extension L

Rest 45 Seconds

32:25 - Lower Curls - 20lb dumbbells
33:25 - Upper Curls - 20lb dumbbells
34:25 - Alternating Curls - 20lb dumbbells
35:25 - Curl Hold - 20lb dumbbells

Rest 45 Seconds

36:50 - Dips (use 20lb dumbbells to elevate)
37:50 - Tricep Overhead Extension - 20lb dumbbell
38:50 - Deadstop Push Up (pause at the bottom)
39:50 - Narrow Push Up Pulses


This is part of our 6 WEEK SHRED WORKOUT PLAN.
Add this playlist to your favorites so you can come back every day πŸ‘‰πŸΌ https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts πŸ‘‰πŸΌ https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp

LIKE if you want more abs and arms workouts.
COMMENT to let us know what other videos you want to see.
SUBSCRIBE to never miss a workout!

FOLLOW us on IG: https://www.instagram.com/tiffxdan/

As always, THANK YOU for watching!
We feel incredibly grateful to have such an amazing YouTube family.

TIFF x DAN


DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

8.3K 358

YouTube Video UEwyTnBYQnpkdE5hbS1NXzh5NkZGeXBTZjdhZThQaDRfNi45NDk1REZENzhEMzU5MDQz

Day 6: 40 Min ARMS & ABS WORKOUT // 6WS1

TIFF x DAN 474K views

8.3K 358

Download our FREE 6 Week Shred 1 Home Workout Program schedule: https://bit.ly/WorkoutSchedules

Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin

* * * * * 

Ignite your legs and feel the burn in this 35 minute quad and calf workout! Grab your dumbbells (I use 30 lbs, but choose what works for you) and get ready to sculpt and strengthen those muscles. Remember, you can always adjust the weights or reps to fit your fitness level, and if you don't have dumbbells, get creative with household items. This is your workout, so make it your own! Listen to your body, push yourself, and celebrate every step towards stronger, more defined legs. You've got this!  #6WS1 #LegDay

* * * * * 

This is Day 7 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) https://bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge

Links:
🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/
πŸ›’ Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan
πŸ‹πŸΌβ™€οΈ Workout mat - https://bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
πŸ’ͺ🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M

πŸŽ₯ YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
πŸ“Έ Instagram: https://bit.ly/TIFFxDANIG
πŸ“± TikTok: https://bit.ly/TIFFxDANTT
🎢 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
πŸ’Ύ 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
πŸ’Ύ 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
πŸ’Ύ 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 35 minute workout
πŸ‹οΈβ™‚οΈ Equipment: A set of dumbbells, a bench or chair, and a non-slip workout mat
πŸ’ͺ🏽 Dumbbell: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest // We will be working on some isometric movements, right and left side, so look out for some longer 45 second breaks between the right and left sides. 

Quad and calves exercises listed below:

0:20 - Goblet Squat - 30 lb Dumbbell
1:20 - Static Lunge R - 30 lb Dumbbell
2:20 - Side Lunge R - 30 lb Dumbbell
3:20 - Calf Raises - 30 lb Dumbbells
4:20 - Goblet Squat - 30 lb Dumbbell
5:20 - Reverse Lunge R - 30 lb Dumbbell
6:20 - Curtsy Lunge R - 30 lb Dumbbell
7:20 - Calf Raises - 30 lb Dumbbells
8:20 - Front, Side & Reverse Lunge R - 30 lb Dumbbell
9:20 - Goblet Squat Pulses - 30 lb Dumbbell

Rest 45 Seconds

10:45 - Goblet Squat - 30 lb Dumbbell
11:45 - Static Lunge L - 30 lb Dumbbell
12:45 - Side Lunge L - 30 lb Dumbbell
13:45 - Calf Raises - 30 lb Dumbbells
14:45 - Goblet Squat - 30 lb Dumbbell
15:45 - Reverse Lunge L - 30 lb Dumbbell
16:45 - Curtsy Lunge L - 30 lb Dumbbell
17:45 - Calf Raises - 30 lb Dumbbells
18:45 - Front, Side & Reverse Lunge L - 30 lb Dumbbell
19:45 - Goblet Squat Pulses - 30 lb Dumbbell

Rest 45 Seconds

21:10 - Spot Sprint
22:10 - Bulgarian Split Squat R - 30 lb Dumbbell
23:10 - Bulgarian Split Squat Pulse R
24:10 - Sit to Squat R
25:10 - Step Up R - 30 lb Dumbbell

Rest 45 Seconds

26:35 - Spot Sprint
27:35 - Bulgarian Split Squat L - 30 lb Dumbbell
28:35 - Bulgarian Split Squat Pulse L
29:35 - Sit to Squat L
30:35 - Step Up L - 30 lb Dumbbell

Rest 45 Seconds

32:00 - Crossak Squat
33:00 - Kneel to Squat & Jump

* * * * * 

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

* * * * * 

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!

Day 7 of our 6 Week Shred Workout Plan - This 35 min epic quad and calves workout with dumbbells is a great way to start building strength in those legs and get you feeling the BURN. Get ready, because we are going to burn out the quads and calves in this 35 min dumbbell workout.

For this quad workout with dumbbells you'll need a mat and a set of dumbbells - I'm using 30 lb dumbbells, but use what works best for YOU. In this quads and calves workout at home, if something isn't challenging enough, use heavier weights. If something is too challenging, use lighter weights. If you don't have a lighter and heavier set of dumbbells, do more reps if it's not challenging enough based on what you have. Also, if you don't have dumbbells at home, you can easily do these using bodyweight instead - or you can always get clever with thing around the house that double as dumbbells. Basically, make this quads and calf workout your own.

Take this quads workout with dumbbells it at your own pace and listen to your body. The more you practice quads and calves workouts, the more endurance and strength you will build.

Everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do - especially in this quads and calves workout. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.

****QUADS AND CALVES WORKOUT LINKS****
Dumbbells: https://amzn.to/3s8KS5V
Mat: https://rstyle.me/+xlZqgv4HoIhJT03-htasHw
Sneakers: https://rstyle.me/+dQ8Yo-U8gabiZGBgULKSxQ
Yeti Cooler: https://rstyle.me/+Sjqyq7GVTS4UMfdcRF9ALQ
The format for this quads and calves workout is as follows:

40 seconds of work followed by 20 seconds of rest.
We will be working on some isometric movements, right and left side, so look out for some longer 45 second breaks between the right and left sides.
Quad and calves exercises listed below:

0:20 - Goblet Squat - 30 lb Dumbbell
1:20 - Static Lunge R - 30 lb Dumbbell
2:20 - Side Lunge R - 30 lb Dumbbell
3:20 - Calf Raises - 30 lb Dumbbells
4:20 - Goblet Squat - 30 lb Dumbbell
5:20 - Reverse Lunge R - 30 lb Dumbbell
6:20 - Curtsy Lunge R - 30 lb Dumbbell
7:20 - Calf Raises - 30 lb Dumbbells
8:20 - Front, Side & Reverse Lunge R - 30 lb Dumbbell
9:20 - Goblet Squat Pulses - 30 lb Dumbbell

Rest 45 Seconds

10:45 - Goblet Squat - 30 lb Dumbbell
11:45 - Static Lunge L - 30 lb Dumbbell
12:45 - Side Lunge L - 30 lb Dumbbell
13:45 - Calf Raises - 30 lb Dumbbells
14:45 - Goblet Squat - 30 lb Dumbbell
15:45 - Reverse Lunge L - 30 lb Dumbbell
16:45 - Curtsy Lunge L - 30 lb Dumbbell
17:45 - Calf Raises - 30 lb Dumbbells
18:45 - Front, Side & Reverse Lunge L - 30 lb Dumbbell
19:45 - Goblet Squat Pulses - 30 lb Dumbbell

Rest 45 Seconds

21:10 - Spot Sprint
22:10 - Bulgarian Split Squat R - 30 lb Dumbbell
23:10 - Bulgarian Split Squat Pulse R
24:10 - Sit to Squat R
25:10 - Step Up R - 30 lb Dumbbell

Rest 45 Seconds

26:35 - Spot Sprint
27:35 - Bulgarian Split Squat L - 30 lb Dumbbell
28:35 - Bulgarian Split Squat Pulse L
29:35 - Sit to Squat L
30:35 - Step Up L - 30 lb Dumbbell

Rest 45 Seconds

32:00 - Crossak Squat
33:00 - Kneel to Squat & Jump


This is part of our 6 WEEK SHRED WORKOUT PLAN.
Add this playlist to your favorites so you can come back every day πŸ‘‰πŸΌ https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts πŸ‘‰πŸΌ https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp

LIKE if you crushed this quad workout with dumbbells.
COMMENT to let us know what other videos you want to see.
SUBSCRIBE to never miss a workout!
FOLLOW us on IG: https://www.instagram.com/tiffxdan/

As always, THANK YOU for watching! We feel so grateful to have such an amazing YouTube family.

TIFF x DAN


DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

3.2K 182

YouTube Video UEwyTnBYQnpkdE5hbS1NXzh5NkZGeXBTZjdhZThQaDRfNi5GNjNDRDREMDQxOThCMDQ2

Day 7: 35 Min EPIC QUADS & CALVES WORKOUT // 6WS1

TIFF x DAN 136.2K views

3.2K 182

Download our FREE 6 Week Shred 1 Home Workout Program schedule: https://bit.ly/WorkoutSchedules

Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin

* * * * * 

This 30 min fat burning HIIT workout, no equipment is a great way to get that heart rate UP and to burn some MAJOR calories. This fat burning HIIT is a full body workout, no equipment required! 

Take this fat burning HIIT cardio workout at your own pace and listen to your body. The more you do HIIT workout at home, the more strength you will build and endurance you will have. 

Get ready to burn body fat, calories, and SWEAT a ton! #6WS1 #FatBurningHIIT

* * * * * 

This is Day 8 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) https://bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge

Links:
🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/
πŸ›’ Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan
πŸ‹πŸΌβ™€οΈ Workout mat - https://bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
πŸ’ͺ🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M

πŸŽ₯ YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
πŸ“Έ Instagram: https://bit.ly/TIFFxDANIG
πŸ“± TikTok: https://bit.ly/TIFFxDANTT
🎢 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
πŸ’Ύ 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
πŸ’Ύ 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
πŸ’Ύ 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 30 minute workout
πŸ‹οΈβ™‚οΈ Equipment: A set of dumbbells, a bench or chair, and a non-slip workout mat
πŸ’ͺ🏽 Dumbbell: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 20 seconds work, 20 seconds rest

Exercises for this fat burning HIIT workout:

The exercises for this fat burning HIIT workout are listed below:

0:20 - Squat Pulse
1:00 - Mountain Climbers
1:40 - Sumo Squat Pulse
2:20 - Cross Mountain Climbers
3:00 - Frog Extensions
3:40 - Spider Climbers
4:20 - Air Squats
5:00 - High Knees
5:40 - Jump Squats
6:20 - Butt Kicks
7:00 - Wide Push Ups
7:40 - Alternating Plank Reaches
8:20 - Swimmers
9:00 - Plank Shoulder Taps
9:40 - Narrow Push Ups
10:20 - Plank Knee Taps
11:00 - Snow Angels
11:40 - Plank Toe Taps
12:20 - Blast Off Push Up
13:00 - Up Downs
13:40 - Plank Hops
14:20 - Prisoner Squat + Alt Kick
15:00 - Half Burpees
15:40 - Front to Back Lunge R (step through)
16:20 - Burpee Push Up
17:00 - Front to Back Lunge L (step through)
17:40 - Chest to Floor Burpees
18:20 - Speed Skaters
19:00 - Side Jump Burpees
19:40 - Squat Twists
20:20 - Side Lunge + Jump R
21:00 - Bicycles
21:40 - Side Lunge + Jump L
22:20 - Spider Crunches
23:00 - Uneven Push Ups
23:40 - Flutters
24:20 - Pike Push Ups
25:00 - Toe Touches
25:40 - Power Jacks
26:20 - T Push Up Rotations Alternating
27:00 - Runner’s Lunge + Knee Drive R
27:40 - Diamond Push Ups
28:20 - Runner’s Lunge + Knee Drive L
29:00 - Spot Sprint

* * * * * 

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

* * * * * 

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!

Day 8 of our 6 Week Shred Workout Plan - This 30 min fat burning HIIT workout, no equipment is a great way to get that heart rate UP and to burn some MAJOR calories. This fat burning HIIT is a full body workout, no equipment required!

Take this fat burning HIIT cardio workout at your own pace and listen to your body. The more you do HIIT workout at home, the more strength you will build and endurance you will have.

For this fat burning HIIT workout, no equipment is required. All you need is a mat, some water, and your amazing self. This fat burning HIIT cardio workout is great for anyone who doesn't have access to a gym, or just prefers to workout in the comfort of their own home (like us).

Everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do - especially in this fat burning HIIT cardio workout. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.

The format for this fat burning HIIT workout is 20 seconds of work followed by 20 seconds of rest for the entire workout. Exercises listed below:

0:20 - Squat Pulse
1:00 - Mountain Climbers
1:40 - Sumo Squat Pulse
2:20 - Cross Mountain Climbers
3:00 - Frog Extensions
3:40 - Spider Climbers
4:20 - Air Squats
5:00 - High Knees
5:40 - Jump Squats
6:20 - Butt Kicks
7:00 - Wide Push Ups
7:40 - Alternating Plank Reaches
8:20 - Swimmers
9:00 - Plank Shoulder Taps
9:40 - Narrow Push Ups
10:20 - Plank Knee Taps
11:00 - Snow Angels
11:40 - Plank Toe Taps
12:20 - Blast Off Push Up
13:00 - Up Downs
13:40 - Plank Hops
14:20 - Prisoner Squat + Alt Kick
15:00 - Half Burpees
15:40 - Front to Back Lunge R (step through)
16:20 - Burpee Push Up
17:00 - Front to Back Lunge L (step through)
17:40 - Chest to Floor Burpees
18:20 - Speed Skaters
19:00 - Side Jump Burpees
19:40 - Squat Twists
20:20 - Side Lunge + Jump R
21:00 - Bicycles
21:40 - Side Lunge + Jump L
22:20 - Spider Crunches
23:00 - Uneven Push Ups
23:40 - Flutters
24:20 - Pike Push Ups
25:00 - Toe Touches
25:40 - Power Jacks
26:20 - T Push Up Rotations Alternating
27:00 - Runner’s Lunge + Knee Drive R
27:40 - Diamond Push Ups
28:20 - Runner’s Lunge + Knee Drive L
29:00 - Spot Sprint

*** HIIT WORKOUT AT HOME LINKS ***
Mat: https://rstyle.me/+xlZqgv4HoIhJT03-htasHw
Sneakers: https://rstyle.me/+dQ8Yo-U8gabiZGBgULKSxQ

This is part of our 6 WEEK SHRED WORKOUT PLAN.
Add this playlist to your favorites so you can come back every day πŸ‘‰πŸΌ https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts πŸ‘‰πŸΌ https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp

LIKE if you crushed this fat burning hiit workout.
COMMENT to let us know what other videos you want to see.
SUBSCRIBE to never miss a workout!
FOLLOW us on IG: https://www.instagram.com/tiffxdan/

As always, THANK YOU for watching!
We feel so grateful to have such an amazing YouTube family.

TIFF x DAN


DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

20.8K 680

YouTube Video UEwyTnBYQnpkdE5hbS1NXzh5NkZGeXBTZjdhZThQaDRfNi40NzZCMERDMjVEN0RFRThB

Day 8: 30 Min FAT BURNING HIIT Workout [No Repeats, No Equipment] // 6WS1

TIFF x DAN 1.2M views

20.8K 680

Download our FREE 6 Week Shred 1 Home Workout Program schedule: https://bit.ly/WorkoutSchedules

Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin

* * * * * 

Get ready for a shoulder challenge like no other! This 25 minute dumbbell shoulder workout is designed to sculpt and strengthen those muscles, but be warned - it's intense! Grab your dumbbells (choose weights that challenge you) and remember to adjust as needed. Listen to your body, push your limits, and don't compare yourself to others. This is your journey, and with every rep, you're getting closer to stronger, more defined shoulders.

The workout will be structured with 40 second work intervals followed by 20 seconds of rest, repeated for 4 sets within each round. You'll tackle 5 rounds with 45 seconds of rest in between. To finish strong, we'll dive into a 2-minute complex with 3 exercises, pushing out as many sets as possible. Let's get shredded! #6WS1 #BoulderShoulders

* * * * * 

This is Day 9 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) https://bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge

Links:
🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/
πŸ›’ Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan
πŸ‹πŸΌβ™€οΈ Workout mat - https://bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
πŸ’ͺ🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M

πŸŽ₯ YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
πŸ“Έ Instagram: https://bit.ly/TIFFxDANIG
πŸ“± TikTok: https://bit.ly/TIFFxDANTT
🎢 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
πŸ’Ύ 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
πŸ’Ύ 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
πŸ’Ύ 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 25 minute workout
πŸ‹οΈβ™‚οΈ Equipment: Two sets of dumbbells, a bench or chair, and a non-slip workout mat
πŸ’ͺ🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest // We'll break this workout down into 5 round, each consisting of 4 sets. After each cycle we'll take a 45 second rest before moving on to the next round.

Exercises for this dumbbell shoulder workout:

0:20 Shoulder Press
1:20 Single Arm Press R
2:20 Single Arm Press L
3:20 Thrusters

Rest 45 Seconds

4:45 Alternating Lateral Raises
5:45 Alternating Front Raises
6:45 Bent Arm Lateral Raises
7:45 Thrusters

Rest 45 Seconds

9:10 Upright Row
10:10 Rear Delt Row R
11:10 Rear Delt Row L
12:10 Thrusters

Rest 45 Seconds

13:35 Clean to Press
14:35 Rear Delt Fly R
15:35 Rear Delt Fly L
16:35 Thrusters

Rest 45 Seconds

18:00 Shrugs
19:00 Arnold Press
20:00 Partials
21:00 Thrusters

Rest 45 Seconds

22:25 Complex Finisher (2 Minutes AMRAP - as many reps as possible)

1. Single Arm Press R x5
2. Single Arm Press L x5
3. Upright Row x10

* * * * * 

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

* * * * * 

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!

Day 9 of our 6 Week Shred Workout Plan - This 25 min intense shoulder workout is nothing short of BRUTAL. You've been warned. If you are looking for a KILLER shoulder workout at home, look no further. Β 

For this shoulder workout you will need a mat and a set of dumbbells - I'm using 20 + 30 lb dumbbells, but use what works best for YOU. I've said it before and I'll keep saying it... I like having a set of heavier and lighter dumbbells and use them accordingly.Β 

In this shoulder workout with dumbbells, if something isn't challenging enough, use heavier weights. If something is too challenging, use lighter weights. If you don't have a lighter and heavier set of dumbbells, do more reps if it's not challenging enough based on what you have.

Take this intense shoulder workout at home it at your own pace and listen to your body. The more you practice dumbbell shoulder workouts, the more strength and endurance you will have.

Everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do - especially in this shoulder workout with dumbbells. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.

***SHOULDER WORKOUT LINKS***
Dumbbells: https://amzn.to/3s8KS5V
Mat: https://rstyle.me/+xlZqgv4HoIhJT03-htasHw
Sneakers: https://rstyle.me/+dQ8Yo-U8gabiZGBgULKSxQ

The format for this shoulders workout with weights will be 40 seconds of work followed by 20 seconds of rest. We'll break this workout down into 5 round, each consisting of 4 sets. After each cycle we'll take a 45 second rest before moving on to the next round.

The finisher for this workout will be a 2 minute complex consisting of 3 different exercises. You'll complete as many sets as possible to end the workout β€” GO HARD! Exercise list below:

0:20 Shoulder Press / I'm using 30lb dumbbells
1:20 Single Arm Press R / I'm using 30lb dumbbells
2:20 Single Arm Press L / I'm using 30lb dumbbells
3:20 Thrusters / I'm using 30lb dumbbells

Rest 45 Seconds

4:45 Alternating Lateral Raises / I'm using 20lb dumbbells
5:45 Alternating Front Raises / I'm using 20lb dumbbells
6:45 Bent Arm Lateral Raises / I'm using 20lb dumbbells
7:45 Thrusters / I'm using 30lb dumbbells

Rest 45 Seconds

9:10 Upright Row / I'm using 20lb dumbbells
10:10 Rear Delt Row R / I'm using 20lb dumbbells
11:10 Rear Delt Row L / I'm using 20lb dumbbells
12:10 Thrusters / I'm using 30lb dumbbells

Rest 45 Seconds

13:35 Clean to Press / I'm using 30lb dumbbells
14:35 Rear Delt Fly R / I'm using 20lb dumbbells
15:35 Rear Delt Fly L / I'm using 20lb dumbbells
16:35 Thrusters / I'm using 30lb dumbbells

Rest 45 Seconds

18:00 Shrugs / I'm using 30lb dumbbells
19:00 Arnold Press / I'm using 30lb dumbbells
20:00 Partials / I'm using 20lb dumbbells
21:00 Thrusters / I'm using 30lb dumbbells

Rest 45 Seconds

22:25 Complex Finisher (2 Minutes AMRAP - as many reps as possible)

1. Single Arm Press R x5 / I'm using 20lb dumbbells
2. Single Arm Press L x5 / I'm using 20lb dumbbells
3. Upright Row x10 / I'm using 20lb dumbbells

This is part of our 6 WEEK SHRED WORKOUT PLAN.
Add this playlist to your favorites so you can come back every day πŸ‘‰πŸΌ https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts πŸ‘‰πŸΌ https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp

LIKE if you crushed this intense shoulder workout.
COMMENT to let us know what other videos you want to see.
SUBSCRIBE to never miss a workout!
FOLLOW us on IG: https://www.instagram.com/tiffxdan/

As always, THANK YOU for watching! We feel so grateful to have such an amazing YouTube family.

TIFF x DAN


DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

8.3K 455

YouTube Video UEwyTnBYQnpkdE5hbS1NXzh5NkZGeXBTZjdhZThQaDRfNi5EMEEwRUY5M0RDRTU3NDJC

Day 9: 25 Min BRUTAL SHOULDER WORKOUT // 6WS1

TIFF x DAN 485.9K views

8.3K 455

Download our FREE 6 Week Shred 1 Home Workout Program schedule: https://bit.ly/WorkoutSchedules

Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin

* * * * * 

Ready to torch calories and tone your entire body without damaging your joints? Don't underestimate this 1 hour low impact HIIT workout! Grab your dumbbells, mat, and water, and prepare for a heart-pumping, apartment-friendly session. We'll combine strength and cardio exercises, all done without jumping, for maximum impact with minimal stress on your joints.

Get ready for 5 rounds of unique, no repeat exercises targeting different muscle groups. Each round features multiple exercises done for 40 seconds with 20 seconds of rest in between. After each round, we'll take a 45 second breather before pushing through a 2 minute complex to keep your heart rate soaring. We'll repeat the rest and complex before diving into the next round. Let's get after it! #6WS1 #LowImpactHIIT

* * * * * 

This is Day 10 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

**SCROLL FOR WORKOUT DETAILS**

Links:
🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/
πŸ›’ Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan
πŸ‹πŸΌβ™€οΈ Workout mat - https://bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
πŸ’ͺ🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M

πŸŽ₯ YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
πŸ“Έ Instagram: https://bit.ly/TIFFxDANIG
πŸ“± TikTok: https://bit.ly/TIFFxDANTT
🎢 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
πŸ’Ύ 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
πŸ’Ύ 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
πŸ’Ύ 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 60 minute workout
πŸ‹οΈβ™‚οΈ Equipment: Two sets of dumbbells, a bench or chair, and a non-slip workout mat
πŸ’ͺ🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest // At the end of each round we'll rest for 45 sec then complete a 2 min complex to keep that heart rate up! We'll rest for another 45 sec after each complex then go into the next round of exercises. 

Exercises for this low impact HIIT workout with dumbbells:

ROUND 1: Back & Biceps
0:20 - Dumbbell Swing 
1:20 - Alternating Curls
2:20 - High & Low Rows
3:20 - Hammer + Wide Curls
4:20 - Deadlift
5:20 - Supine Row
6:20 - Renegade Row Push Ups
7:20 - Pullovers

Rest 45 Seconds

8:45 - Complex: 2 Mins - Continuous Repeat
1. Dumbbell Deadlift x5
2. Dumbbell Bent-Over Row x5
3. Dumbbell Curl and Press x5
4. Dumbbell Squat x5
5. Dumbbell Shoulder Press x5

Rest 45 Seconds

ROUND 2: Quads & Calves
11:30 - Alt Front Lunges
12:30 - Front Squat
13:30 - Alt Rear Lunges
14:30 - Goblet Squat - come up on toes
15:30 - Curtsy Lunge R
16:30 - Curtsy Lunge L
17:30 - Calf Raises
18:30 - Kneel to Squat

Rest 45 Seconds

19:55 - Complex: 2 Mins - Continuous Repeat

Rest 45 Seconds

ROUND 3: Chest & Triceps
22:40 - Alt Pec Squeeze
23:40 - Overhead Extensions
24:40 - Wide Push Ups
25:40 - Tricep Press
26:40 - Chest Press
27:40 - Skull Crushers
28:40 - Flyes
29:40 - Diamond Push Ups

Rest 45 Seconds

31:05 - Complex: 2 Mins - Continuous Repeat

Rest 45 Seconds

ROUND 4: Glutes & Hamstrings
33:50 - Single Leg Glute Bridge R
34:50 - Single Leg Glute Bridge L
35:50 - Glute Bridge
36:50 - Glute Bridge Hold
37:50 - Hamstring Bridge
38:50 - Hamstring March
39:50 - Hamstring Hold
40:50 - Sumo Squats

Rest 45 Seconds

42:15 - Complex: 2 Mins - Continuous Repeat

Rest 45 Seconds

ROUND 5: Shoulders & Abs
45:00 - Overhead rear lunge – left leg/hand
46:00 - Overhead rear lunge – right leg/hand
47:00 - Weighted Overhead Crunch
48:00 - Weighted Russian Twist
49:00 - Half Burpee to Press
50:00 - Weighted Toe Touches
51:00 - 45Β° Frontal Raise
52:00 - Front to Lateral Raises

Rest 45 Seconds

53:25 - Complex: 2 Mins - Continuous Repeat

* * * * * 

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

* * * * * 

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!

Day 10 of our 6 Week Shred Workout Plan - Don't let "low impact" fool you, low impact doesn't mean EASY - this 1 hour low impact full body hiit workout is great for getting that heart rate going and building strength. This at home workout with dumbbells combines strength and cardio exercises that are performed with no jumping movements, making it a great apartment friendly workout. Grab your dumbbells, a mat and some water and get ready to burn a lot of calories and tone your muscles!

The format for this low impact total body workout is as follows:

We'll complete 5 rounds of no repeat exercises, each targeting different areas of the body. Each round will consist of multiple exercises that we'll perform for 40 seconds followed by 20 seconds of rest. At the end of each round we'll rest for 45 seconds then complete a 2 minute complex to keep that heart rate up! We'll rest for another 45 seconds after each complex then go into the next round of exercises.

The exercises for this workout are listed below:

ROUND 1: Back & Biceps
0:20 - Dumbbell Swing
1:20 - Alternating Curls
2:20 - High & Low Rows
3:20 - Hammer + Wide Curls
4:20 - Deadlift
5:20 - Supine Row
6:20 - Renegade Row Push Ups
7:20 - Pullovers

Rest 45 Seconds

8:45 - Complex: 2 Mins - Continuous Repeat
1. Dumbbell Deadlift x5
2. Dumbbell Bent-Over Row x5
3. Dumbbell Curl and Press x5
4. Dumbbell Squat (holding dumbbells up by shoulders in a neutral grip) x5
5. Dumbbell Shoulder Press x5

Rest 45 Seconds

ROUND 2: Quads & Calves
11:30 - Alt Front Lunges
12:30 - Front Squat (dumbbells on shoulders)
13:30 - Alt Rear Lunges
14:30 - Goblet Squat - come up on toes
15:30 - Curtsy Lunge R
16:30 - Curtsy Lunge L
17:30 - Calf Raises
18:30 - Kneel to Squat

Rest 45 Seconds

19:55 - Complex: 2 Mins - Continuous Repeat
1. Dumbbell Deadlift x5
2. Dumbbell Bent-Over Row x5
3. Dumbbell Curl and Press x5
4. Dumbbell Squat (holding dumbbells up by shoulders in a neutral grip) x5
5. Dumbbell Shoulder Press x5

Rest 45 Seconds

ROUND 3: Chest & Triceps
22:40 - Alt Pec Squeeze
23:40 - Overhead Extensions
24:40 - Wide Push Ups
25:40 - Tricep Press
26:40 - Chest Press
27:40 - Skull Crushers
28:40 - Flyes
29:40 - Diamond Push Ups

Rest 45 Seconds

31:05 - Complex: 2 Mins - Continuous Repeat
1. Dumbbell Deadlift x5
2. Dumbbell Bent-Over Row x5
3. Dumbbell Curl and Press x5
4. Dumbbell Squat (holding dumbbells up by shoulders in a neutral grip) x5
5. Dumbbell Shoulder Press x5

Rest 45 Seconds

ROUND 4: Glutes & Hamstrings
33:50 - Single Leg Glute Bridge R
34:50 - Single Leg Glute Bridge L (EDIT HERE - REDO***)
35:50 - Glute Bridge
36:50 - Glute Bridge Hold
37:50 - Hamstring Bridge
38:50 - Hamstring March (if your back hurts, move feet closer
39:50 - Hamstring Hold
40:50 - Sumo Squats

Rest 45 Seconds

42:15 - Complex: 2 Mins - Continuous Repeat
1. Dumbbell Deadlift x5
2. Dumbbell Bent-Over Row x5
3. Dumbbell Curl and Press x5
4. Dumbbell Squat (holding dumbbells up by shoulders in a neutral grip) x5
5. Dumbbell Shoulder Press x5

Rest 45 Seconds

ROUND 5: Shoulders & Abs
45:00 - Overhead rear lunge – left leg/hand
46:00 - Overhead rear lunge – right leg/hand
47:00 - Weighted Overhead Crunch (arms extended over head)
48:00 - Weighted Russian Twist
49:00 - Half Burpee to Press
50:00 - Weighted Toe Touches
51:00 - 45Β° Frontal Raise
52:00 - Front to Lateral Raises

Rest 45 Seconds

53:25 - Complex: 2 Mins - Continuous Repeat
1. Dumbbell Deadlift x5
2. Dumbbell Bent-Over Row x5
3. Dumbbell Curl and Press x5
4. Dumbbell Squat (holding dumbbells up by shoulders in a neutral grip) x5
5. Dumbbell Shoulder Press x5

Take as many breaks as you need to complete the entire workout. Come on, you got this!

This is part of our 6 WEEK SHRED WORKOUT PLAN.
Add this playlist to your favorites so you can come back every day πŸ‘‰πŸΌ https://www.youtube.com/playlist?list...​

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts πŸ‘‰πŸΌ https://youtube.com/playlist?list=PL2...​

LIKE if you crushed this total body hiit cardio workout.
COMMENT to let us know what other videos you want to see.
SUBSCRIBE to never miss a workout!

FOLLOW us on IG: https://www.instagram.com/tiffxdan/​

As always, THANK YOU for watching!

TIFF x DAN

DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

6.2K 416

YouTube Video UEwyTnBYQnpkdE5hbS1NXzh5NkZGeXBTZjdhZThQaDRfNi45ODRDNTg0QjA4NkFBNkQy

Day 10: 60 Min FULL BODY LOW IMPACT HIIT with Weights [No Jumping] // 6WS1

TIFF x DAN 307.3K views

6.2K 416

Download our FREE 6 Week Shred 1 Home Workout Program schedule: https://bit.ly/WorkoutSchedules

Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin

* * * * * 

Get ready to crush your chest and triceps with this killer 30 minute dumbbell workout! This is Day 11 of the 6 Week Shred program, designed to build serious strength. I use 20 and 30 lb dumbbells, but choose weights that challenge you without pushing you too far. Remember, you can always adjust reps or use lighter weights if needed. Listen to your body and prioritize good form over heavier weights.

This workout alternates between chest and tricep exercises, with 40 seconds of work followed by 20 seconds of rest. We'll start with classic chest lifts before moving on to torch your triceps. Finally, a 2-minute complex finisher challenges both muscle groups together. Focus on your own progress, not comparisons, and celebrate your commitment to health and fitness! Check out the full list of exercises below and let's get shredded!  #6WS1 #ChestTriceps

* * * * * 

This is Day 11 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) https://bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge

Links:
🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/
πŸ›’ Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan
πŸ‹πŸΌβ™€οΈ Workout mat - https://bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
πŸ’ͺ🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M

πŸŽ₯ YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
πŸ“Έ Instagram: https://bit.ly/TIFFxDANIG
πŸ“± TikTok: https://bit.ly/TIFFxDANTT
🎢 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
πŸ’Ύ 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
πŸ’Ύ 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
πŸ’Ύ 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 30 minute workout
πŸ‹οΈβ™‚οΈ Equipment: Two sets of dumbbells, a bench or chair, and a non-slip workout mat
πŸ’ͺ🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest // We'll begin working the chest with a series of regular and isometric lifts. Take a 40 second rest then move on to burn out the triceps. We'll take another 40 second rest then move on two a 2 min complex finisher!

The format for this chest and tricep workout is as follows: 

0:20 Chess Press
1:20 Palms Forward Flyes
2:20 Wide Push Ups
3:20 Neutral Chest Press
4:20 Flyes
5:20 Deadstop Push Ups
6:20 Diamond Press
7:20 Diamond Push Ups
8:20 Standing Dumbbell Low Flyes

Rest 40 Seconds

9:40 Single Arm Neutral Chest Press R
10:40 Alternating Flyes
11:40 Single Arm Neutral Chest Press L
12:40 Alternating Flyes
13:40 Single Arm Chest Press R
14:40 Palms Forward Alternating Flyes
15:40 Single Arm Chest Press L
16:40 Palms Forward Alternating Flyes
17:40 Uneven Push Ups - Alternating

Rest 40 Seconds

19:00 Skull Crushers
20:00 Supine Tricep Press 30#
21:00 Overhead Extensions 30#
22:00 Cobra Push Ups
23:00 Dips
24:00 Slow Push Ups (10 sec down, 10 sec up)
25:00 Tricep Press 30#
26:00 Single Dumbbell Press 30#
27:00 Push Up Pulses

Rest 40 Seconds

28:20 Complex Chest & Tricep Finisher β€” 2:00
X10 Tricep Kickbacks 20#
X10 Decline Chest Press 30#
X5 Explosive Push Ups

* * * * * 

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

* * * * * 

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!

Day 11 of our 6 Week Shred Workout Plan - This 30 min chest and tricep workout with dumbbells is nothing short of KILLER and is a great way to build strength. Get ready to burn out your chest and triceps. For this tricep and chest workout you will need a mat, a set of dumbbells - I'm using 20 + 30 lb dumbbells, but use what works best for YOU. Make sure you have a manageable set of dumbbells, for both the chest and tricep exercises.

I like having a set of heavier and lighter dumbbells and use them accordingly. In this chest and tricep workout dumbbells, if something isn't challenging enough, use heavier weights. If something is too challenging, use lighter weights. If you don't have a lighter and heavier set of dumbbells, do more reps if it's not challenging enough based on what you have.

Take this chest and tricep workout at home it at your own pace and listen to your body. The more you workout your chest and triceps, the more strength you will build and endurance you will have.

Everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do - especially in this tricep and chest workout with dumbbells. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.

The format for this chest and tricep workout is as follows:

40 sec work followed by 20 sec rest. We'll begin working the chest with a series of regular and isometric lifts. Take a 40 second rest then move on to burn out the triceps. We'll take another 40 second rest then move on two a 2 min complex finisher! Exercises listed below:

0:20 Chess Press
1:20 Palms Forward Flyes
2:20 Wide Push Ups
3:20 Neutral Chest Press
4:20 Flyes
5:20 Deadstop Push Ups
6:20 Diamond Press
7:20 Diamond Push Ups
8:20 Standing Dumbbell Low Flyes

Rest 40 Seconds

9:40 Single Arm Neutral Chest Press R
10:40 Alternating Flyes
11:40 Single Arm Neutral Chest Press L
12:40 Alternating Flyes
13:40 Single Arm Chest Press R
14:40 Palms Forward Alternating Flyes
15:40 Single Arm Chest Press L
16:40 Palms Forward Alternating Flyes
17:40 Uneven Push Ups - Alternating

Rest 40 Seconds

19:00 Skull Crushers
20:00 Supine Tricep Press 30#
21:00 Overhead Extensions 30#
22:00 Cobra Push Ups
23:00 Dips
24:00 Slow Push Ups (10 sec down, 10 sec up)
25:00 Tricep Press 30#
26:00 Single Dumbbell Press 30#
27:00 Push Up Pulses

Rest 40 Seconds

28:20 Complex Chest & Tricep Finisher β€” 2:00
X10 Tricep Kickbacks 20#
X10 Decline Chest Press 30#
X5 Explosive Push Ups

TRICEP AND CHEST WORKOUT LINKS:
Dumbbells: https://amzn.to/3s8KS5V
Mat: https://rstyle.me/+xlZqgv4HoIhJT03-htasHw
Sneakers: https://rstyle.me/+dQ8Yo-U8gabiZGBgULKSxQ

This is part of our 6 WEEK SHRED WORKOUT PLAN.
Add this playlist to your favorites so you can come back every day πŸ‘‰πŸΌ https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts πŸ‘‰πŸΌ https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp

LIKE if you crushed this chest and tricep workout at home.
COMMENT to let us know what other videos you want to see.
SUBSCRIBE to never miss a workout!
FOLLOW us on IG: https://www.instagram.com/tiffxdan/

As always, THANK YOU for watching!Β 
We feel so grateful to have such an amazing YouTube family.

TIFF x DAN


DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

11K 328

YouTube Video UEwyTnBYQnpkdE5hbS1NXzh5NkZGeXBTZjdhZThQaDRfNi4zMDg5MkQ5MEVDMEM1NTg2

Day 11: 30 Min CHEST AND TRICEP Workout with Dumbbells // 6WS1

TIFF x DAN 631.6K views

11K 328

Download our FREE 6 Week Shred 1 Home Workout Program schedule: https://bit.ly/WorkoutSchedules

Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin

* * * * * 

Time to sculpt your back and biceps with this effective 40 minute dumbbell workout! Grab a mat and some dumbbells (I use 20 and 30 lbs, but choose weights that challenge you safely). Remember, adjust the weight or reps as needed - listen to your body and prioritize good form over heavier weights.

This workout features exercises targeting both back and biceps, each for 40 seconds with 20 seconds rest. We'll power through the entire list for a challenging and rewarding 40 minutes. Forget comparing yourself to others – focus on your own journey and celebrate your commitment to getting stronger and healthier! Get ready to see results and feel the burn – let's crush this workout!  #6WS1 #BackBiceps

* * * * * 

This is Day 12 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) https://bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge

Links:
🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/
πŸ›’ Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan
πŸ‹πŸΌβ™€οΈ Workout mat - https://bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
πŸ’ͺ🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M

πŸŽ₯ YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
πŸ“Έ Instagram: https://bit.ly/TIFFxDANIG
πŸ“± TikTok: https://bit.ly/TIFFxDANTT
🎢 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
πŸ’Ύ 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
πŸ’Ύ 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
πŸ’Ύ 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 40 minute workout
πŸ‹οΈβ™‚οΈ Equipment: Two sets of dumbbells, a bench or chair, and a non-slip workout mat
πŸ’ͺ🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest

The format for this back and bicep dumbbell workout is as follows: 

0:20 Alternating Hammer Curls
1:20 Hammer Curls
2:20 Alternating Wide Curls
3:20 Wide Curls
4:20 Alternating Cross Body Curls
5:20 Cross Body Curls
6:20 Bent Over Row R
7:20 Bent Over Supine Row R
8:20 Bent Over Wide Row R
9:20 Bent Over Row L
10:20 Bent Over Supine Row L
11:20 Bent Over Wide Row L
12:20 Bent Over Row R
13:20 Bent Over Supine Row R
14:20 Bent Over Wide Row R
15:20 Bent Over Row L
16:20 Bent Over Supine Row L
17:20 Bent Over Wide Row L
18:20 Bent Over Row
19:20 Bent Over Supine Row
20:20 Bent Over Wide Row
21:20 Landmine Row
22:20 Supermans
23:20 Bird Dogs
24:20 Good Mornings
25:20 Lat Pull Downs
26:20 Upright Rows
27:20 Rear Delt Rows R
28:20 Rear Delt Flyes R
29:20 Renegade Rows 
30:20 Upright Rows 
31:20 Rear Delt Rows L 
32:20 Rear Delt Flyes L 
33:20 Renegade Rows 
34:20 Upper Curls
35:20 Lower Curls
36:20 Full Curls
37:20 Upper Curl Pulses
38:20 Lower Curl Pulse
39:20 Full Curls

* * * * * 

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

* * * * * 

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!

Day 12 of our 6 Week Shred Workout Plan - This 40 min back and bicep workout with dumbbells is GREAT for men and women. All you need for this back and bicep workout is a mat, and set of dumbbells - I'm using 20 + 30 lb dumbbells, but use what works best for YOU.

I like having a set of heavier and lighter dumbbells and use them accordingly. In this bicep and back workout with dumbbells, if something isn't challenging enough, use heavier weights. If something is too challenging, use lighter weights. If you don't have a lighter and heavier set of dumbbells, do more reps if it's not challenging enough based on what you have.

Take this bicep and back workout with dumbbells at home it at your own pace and listen to your body. The more you work your back and biceps, the more strength you will build and endurance you will have (and RESULTS you will see).

Everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do - especially in this back and biceps workout. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.

The format for this back and bicep workout with dumbbells is as follows:

Each exercise is 40 seconds of work followed by 20 seconds of rest. We'll continue until we complete the 40 minute workout. Exercises listed below:

0:20 Alternating Hammer Curls
1:20 Hammer Curls
2:20 Alternating Wide Curls
3:20 Wide Curls
4:20 Alternating Cross Body Curls
5:20 Cross Body Curls
6:20 Bent Over Row R
7:20 Bent Over Supine Row R
8:20 Bent Over Wide Row R
9:20 Bent Over Row L
10:20 Bent Over Supine Row L
11:20 Bent Over Wide Row L
12:20 Bent Over Row R
13:20 Bent Over Supine Row R
14:20 Bent Over Wide Row R
15:20 Bent Over Row L
16:20 Bent Over Supine Row L
17:20 Bent Over Wide Row L
18:20 Bent Over Row
19:20 Bent Over Supine Row
20:20 Bent Over Wide Row
21:20 Landmine Row
22:20 Supermans
23:20 Bird Dogs
24:20 Good Mornings
25:20 Lat Pull Downs
26:20 Upright Rows
27:20 Rear Delt Rows R
28:20 Rear Delt Flyes R
29:20 Renegade Rows
30:20 Upright Rows
31:20 Rear Delt Rows L
32:20 Rear Delt Flyes L
33:20 Renegade Rows
34:20 Upper Curls
35:20 Lower Curls
36:20 Full Curls
37:20 Upper Curl Pulses
38:20 Lower Curl Pulse
39:20 Full Curls

BICEPS AND BACK WORKOUT WITH DUMBBELLS LINKS:
Dumbbells: https://amzn.to/3s8KS5V
Mat: https://rstyle.me/+xlZqgv4HoIhJT03-htasHw
Sneakers: @NOBULL

This is part of our 6 WEEK SHRED WORKOUT PLAN.
Add this playlist to your favorites so you can come back every day πŸ‘‰πŸΌ https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts πŸ‘‰πŸΌ https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp

LIKE if you crushed this biceps and back workout.
COMMENT to let us know what other videos you want to see.
SUBSCRIBE to never miss a workout!
FOLLOW us on IG: https://www.instagram.com/tiffxdan/

As always, THANK YOU for watching!
We feel so grateful to have you apart of our amazing YouTube fam.

TIFF x DAN


DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

9.4K 349

YouTube Video UEwyTnBYQnpkdE5hbS1NXzh5NkZGeXBTZjdhZThQaDRfNi41Mzk2QTAxMTkzNDk4MDhF

Day 12: 40 Min BACK AND BICEP Workout with Dumbbells // 6WS1

TIFF x DAN 482.1K views

9.4K 349

Free Download: 6 Week Shred Schedule

Leave a Comment