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Full Body Dumbbell Workout: No Jumping

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

116K views on YouTube · Dan the HIIT Man · July 2026

Compound dumbbell moves, no repeats and no jumping, finished with a 90s push up to snatch AMRAP.

  • 25 min
  • Dumbbells, Bench
  • Intermediate
  • 20 moves

The workout

Workout · 40s work · 20s rest

  1. Front Squat to RDL
  2. Curl to Arnold Press
  3. Lateral Lunge to Row
  4. Twist Chest Press to Fly
  5. Step Up to Knee Drive · right, then left
  6. Bent Over Row · right, then left, then both
  7. Squat to Curtsy Lunge
  8. Glute Bridge Chest Press
  9. B-Stance RDL · right, then leftLoad most weight into your front leg, then push your hips back and keep them square.
  10. Hammer Curl to Press
  11. Reverse Lunge to Knee Drive · right, then left
  12. Renegade Row
  13. Squat to Good Morning
  14. Hex Press to Pullover
  15. Single Leg Deadlift · right, then left
  16. Suitcase Squat to Curl
  17. Step Back Lunge to Press
  18. Sumo Deadlift to High Pull
  19. Dumbbell Swing

Finisher · 90s AMRAP

  1. Push Up to Snatch · alternating

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