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Full Body Dumbbell Workout at Home + HIIT Finisher

Dumbbell supersets for legs, shoulders, back, arms and chest, finished with a HIIT round.

  • 35 min
  • Dumbbells
  • Intermediate
  • 34 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.

5M views on YouTube · TIFF x DAN · June 2023

The workout

Lower body · 2 × 30s back to back · 30s rest

  1. Front Squats
  2. Sumo Deadlifts
  1. Split Squat · right, then left
  1. Lateral Lunge · right, then left
  1. Staggered Squat + Rear Lunge · right, then left

Shoulders · 2 × 30s back to back · 30s rest

  1. Shoulder Press
  2. Bent Over Rear Delt Fly
  1. Upright Rows
  2. Front Raises
  1. Around the World
  2. Rear Delt Shrugs
  1. Arnold Press
  2. 90 Degree Raises

Back & biceps · 2 × 30s back to back · 30s rest

  1. Gorilla Rows
  2. Alternating Twist Curls
  1. Bent Over Row · right side
  2. Crossbody Curls
  1. Bent Over Row · left side
  2. Hammer Curls
  1. Renegade Rows
  2. Circle Curls

Chest & triceps · 2 × 30s back to back · 30s rest

  1. Twist Press
  2. Skull Crushers
  1. Single Arm Press · right side
  2. Tate Press · right side
  1. Single Arm Press · left side
  2. Tate Press · left side
  1. Flyes
  2. Overhead Extensions

HIIT finisher · 2 × 30s back to back · 30s rest

  1. High Knees
  2. Jump Switch Lunges
  1. Push Ups
  2. Squat + Squat Jump
  1. Swimmers
  2. ½ Burpees
  1. Bicycles
  2. Burpees

Cool down · 12 stretches · 20s each

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