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Full Body Dumbbell Workout: 15 Moves, No Repeats

Jump to · 17 chapters

  1. 0:00 Intro
  2. 0:37 Goblet Squat
  3. 1:37 Bent Over Row
  4. 2:37 Chest Press
  5. 3:37 Romanian Deadlift
  6. 4:37 Shoulder Press
  7. 5:37 Reverse Lunge
  8. 6:37 Upright Row
  9. 7:37 Chest Fly
  10. 8:37 Sumo Squat
  11. 9:37 Hammer Curl
  12. 10:37 Close Grip Chest Press
  13. 11:37 Side Squats
  14. 12:37 Push Up to Renegade Row
  15. 13:37 Squat to Press
  16. 14:37 Devil's Press
  17. 15:12 Finished

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

9K views on YouTube · TIFF x DAN · November 2026

15 moves, 35 seconds on and 25 off, no repeats. Every major muscle group in 15 minutes, and Dan talks you through every rest.

  • 16 min
  • Dumbbells
  • Intermediate
  • 15 moves
  • Easier version shown

The workout

Workout · 35s work · 25s rest

  1. Goblet Squat · one dumbbell
  2. Bent Over Row · palms in
  3. Chest Press · on the floor
  4. Romanian Deadlift
  5. Shoulder Press · kneeling
  6. Reverse Lunge · alternating
  7. Upright Row
  8. Chest Fly · on the floor
  9. Sumo Squat · one dumbbell
  10. Hammer Curl
  11. Close Grip Chest Press · on the floor
  12. Side Squats · one dumbbell
  13. Push Up to Renegade Row · Tiff: knees down
  14. Squat to Press
  15. Devil's Press

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