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Build & Burn Home Workout: Drop Set Dumbbell Workout

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

345K views on YouTube · TIFF x DAN · September 2021

Drop-set rounds for legs, abs, back, chest and arms, finished with thrusters and snatches, then a cool down.

  • 41 min
  • Dumbbells, Bench
  • Intermediate
  • 65 moves

The workout

Lower body: Squats & lunges · 3 × 20s back to back · 20s rest

  1. Sumo Squat Deadlift · 2 DBs
  2. Sumo Squat Deadlift · 1 DB
  3. Sumo Squat · bodyweight
  1. Alternating Forward Lunge · 2 DBs
  2. Alternating Forward Lunge · 1 DB
  3. Alternating Forward Lunge · bodyweight
  1. High Squat · 2 DBs
  2. Goblet Squat · 1 DB
  3. Air Squat · bodyweight
  1. Alternating Rear Lunge · 2 DBs
  2. Alternating Rear Lunge · 1 DB
  3. Alternating Rear Lunge · bodyweight

Abs & core: Crunches · 3 × 20s back to back · 20s rest

  1. Crunches
  2. Alternating Cross Crunches
  3. Prayer Crunch
  1. Flutter Kicks
  2. Reverse Crunches
  3. Hip Lifts
  1. Side Plank Dips, right
  2. Plank Hip Dips
  3. Side Plank Dips, left

Upper body: Rows & presses · 3 × 20s back to back · 20s rest

  1. Bent Over Row · 2 DBs
  2. Bent Over Row, right · 1 DB
  3. Bent Over Row, left · 1 DB
  1. Arnold Press · 2 DBs
  2. Arnold Press, right · 1 DB
  3. Arnold Press, left · 1 DB
  1. Bent Over Supine Row · 2 DBs
  2. Bent Over Supine Row, right · 1 DB
  3. Bent Over Supine Row, left · 1 DB
  1. L-Sit Shoulder Press
  2. L-Sit Shoulder Press
  3. L-Sit Shoulder Press

Abs & core: Legs & obliques · 3 × 20s back to back · 20s rest

  1. Tuck to Extend
  2. Sprinter's Sit Up, right
  3. Sprinter's Sit Up, left
  1. Leg Lifts
  2. Alternating Bicycle Leg Drops + Crunch
  3. Extended Leg Circles
  1. Oblique Crunch Kicks, right
  2. Crunch Kicks
  3. Oblique Crunch Kicks, left

Lower body: Hinge, lunges & glutes · 3 × 20s back to back · 20s rest

  1. RDL · 2 DBs
  2. Single Leg RDL, right · 1 DB
  3. Single Leg RDL, left · 1 DB
  1. Bulgarian Lunge, right · 60s
  1. Bulgarian Lunge, left · 60s
  1. Glute Bridge
  2. Single Leg Glute Bridge, right
  3. Single Leg Glute Bridge, left

Abs & core: Side & hollow · 3 × 20s back to back · 20s rest

  1. Side Reach Crunch, left side
  2. Tabletop Crunch · touch toes
  3. Side Reach Crunch, right side
  1. Scissor Kicks on Elbows
  2. Leg Extension Abductions
  3. Butterfly Sit Ups
  1. Oblique V-Ups, right
  2. Oblique V-Ups, left
  3. Hollow Hold

Upper body: Chest & arms · 3 × 20s back to back · 20s rest

  1. Chest Press
  2. Iso Chest Press, right
  3. Iso Chest Press, left
  1. Chest Flyes
  2. Iso Chest Flyes, right
  3. Iso Chest Flyes, left
  1. Alternating Hammer Curls
  2. Hammer Curls
  3. Alternating Hammer Curls
  1. Alternating Cross Body Curls
  2. Cross Body Curls
  3. Alternating Cross Body Curls

Finisher · 20s each, no rest

  1. Thrusters
  2. Single Arm Snatch, right
  3. Single Arm Snatch, left

Cool down · 15 stretches · 20s each

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