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Full Body Dumbbell Circuits: Build + Burn

Two dumbbells, then one, then bodyweight: trisets for legs, core and upper body, then a finisher.

  • 36 min
  • Dumbbells, Bench
  • Intermediate, Advanced
  • 44 moves

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

179K views on YouTube · TIFF x DAN · January 2022

The workout

Lower body · 3 × 30s back to back · 30s rest

  1. High Squat · 2 DBs
  2. Goblet Squat · 1 DB
  3. Air Squat
  1. Bulgarian Split Squat, right · 2 DBs → 1 DB → bodyweight
  1. Bulgarian Split Squat, left · 2 DBs → 1 DB → bodyweight
  1. 1½ RDL · 2 DBs
  2. Single Leg 1½ RDL, right · 1 DB
  3. Single Leg 1½ RDL, left · 1 DB
  1. Alternating Front Lunges · 2 DBs
  2. Static Lunge, right · 1 DB
  3. Static Lunge, left · 1 DB

Abs & core · 3 × 30s back to back · 30s rest

  1. Table Top Crunches
  2. Bicycles
  3. Extend to Tuck
  1. Alternating Sprinter's Sit Up
  2. Crunch Kicks
  3. Flutter Kicks
  1. Oblique V-Ups, right
  2. Oblique V-Ups, left
  3. Plank Spider Crunches
  1. Plank Hops
  2. Mountain Climbers
  3. Plank Jacks
  1. Hip Lifts
  2. Leg Drop to Tuck
  3. Straight Leg Switches

Upper body · 3 × 30s back to back · 30s rest

  1. Shoulder Press
  2. 90° Lateral Raises
  3. Arnold Press
  1. Bent Over Row
  2. Upright Row
  3. Plank Row
  1. Overhead Tricep Extension · 1 DB
  2. Tricep Dips · on a box
  3. Tricep Push Ups
  1. Hammer Curls
  2. Wide Curls
  3. Twist Curls
  1. Chest Press
  2. Chest Flyes
  3. Chest Twist Press

Finisher · 30s each, no rest

  1. Suitcase Squats
  2. Thrusters
  3. (Wo)Man Makers

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