Full Body Dumbbell Workout: Intense Strength
Four blocks of eight: quads and back, chest and glutes, triceps and abs, shoulders and biceps.
- 44 min
- Dumbbells
- Beginner-Intermediate, Intermediate
- 44 moves
- Easier version shown
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
271K views on YouTube · TIFF x DAN · June 2024
The workout
Warm up · 30s each
- Butt Kicks
- Skaters
- Side to Side Squats
- Slow Mountain Climbers
- Pike Calf Stretch
- Plank Toe Touches
- Air Squats
- Jumping Jacks
Quads & back · 40s work · 20s rest
- Goblet Squat
- Dumbbell Swing
- Sissy Squat · bodyweightLean back and lower your knees toward the floor.
- Bent Over Row
- Forward Lunges
- Renegade Row
- Suitcase Squat
- Landmine RowHold one dumbbell upright by one end and row it to your hip.
Chest & glutes · 40s work · 20s rest
- Sumo Deadlift
- Pec Fly
- Curtsy Lunges
- Chest Press
- Glute Bridge
- Dumbbell Flyes
- Frog Pumps
- Reverse Grip Chest Press
Triceps & abs · 40s work · 20s rest
- Hollow to L-Sit Toe Touch
- Skull Crushers
- Russian Twists
- Diamond Press
- Prayer Crunch
- Tate Press
- Hollow Flutter Kicks
- Diamond Push Ups
Shoulders & biceps · 40s work · 20s rest
- Arnold Press
- Wide Curls
- Lateral Raise
- Alternating Iso Hold Curls
- Rear Delt Row
- Cross Body Curls
- Front Raise to 45° Press
- Twist Curls
Finisher · 30s each, no rest
- Goblet Squats
- Dumbbell Push Ups
- Squat Hold · at the bottom
- 1 Slow Push Up · 15s down, 15s up
Cool down · Stretches · 20s each
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