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Full Body Dumbbell Circuits

Drop-set circuits for legs, core and upper body, finished with thrusters, snatches and devil press.

  • 37 min
  • Dumbbells, Bench
  • Intermediate, Advanced
  • 42 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.

236K views on YouTube · TIFF x DAN · February 2022

The workout

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

  1. Sumo Squat · 2 DBs → 1 DB → bodyweight
  1. Curtsy Lunge + Squat, right · 2 DBs → 1 DB → bodyweight
  1. Curtsy Lunge + 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. Front to Back Lunge, right · 2 DBs
  2. Front to Back Lunge, left · 2 DBs
  3. Jump Switch Lunges

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

  1. Alternating Single Leg Lowers
  2. Reverse Crunches
  3. Flutter Kicks
  1. Starfish Crunch, right
  2. Starfish Crunch, left
  3. Alternating Starfish Crunches
  1. Single Leg V-Up, right
  2. Single Leg V-Up, left
  3. Lean Back Pulses
  1. Plank Knee to Chest, right
  2. Plank Knee to Chest, left
  3. Plank Jacks
  1. Sitting Cross Crunches
  2. Butterfly Sit Ups
  3. Bicycle Crunches

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

  1. Arnold Press · 2 DBs
  2. 45° Press · 1 DB
  3. Front Raise · 1 DB
  1. Renegade Row
  2. Upright Row
  3. Bent Over Wide Row
  1. Overhead Tricep Extension · 1 DB
  2. Skull Crusher · 1 DB
  3. Tricep Push Ups
  1. Alternating Twist Curls
  2. Alternating Cross Body Curls
  3. Alternating Hammer Curls
  1. Chest Press
  2. Chest Flyes
  3. Diamond Press

Finisher · 30s each, no rest

  1. Thrusters · 2 DBs
  2. Alternating Snatch · 1 DB
  3. Devil Press · 2 DBs

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