Full Body Dumbbell MetCon for Strength & Fat Burn
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
274K views on YouTube · TIFF x DAN · January 2026
Twenty-six dumbbell combos at 40 seconds each, then a 60-second AMRAP.
- 34 min
- Dumbbells
- Intermediate, Advanced
- 28 moves
- Easier version shown
The workout
Warm up · 30s each
- Seal Jacks / Step Out Jacks
- Squat to Overhead Side Reach
- Torso Twists
- Step Back Lunge & Twist
- Arm Circles
- Jog in Place
MetCon · 40s work · 20s rest
- Sumo Squat & Curl
- Cuban Press
- Romanian Deadlift to Hammer Curl
- Split Squat to Press · right, then left
- Plank Row
- Chest to Hammer Press
- Sumo Squat to Upright Row
- Rear Lunge to Front Raise
- Russian Twist & Press
- Side Plank Row to Press · right, then left
- Dumbbell Jacks
- Overhand & Underhand Row
- Lateral Lunge to High Knee Press · right, then left
- B-Stance RDL to Squat · right, then left
- Elevated Tricep Dip to Knee Drive
- Dumbbell Leg Lift to Toe Touch
- Dumbbell Pullover to Press
- Curl to Arnold Press
- Rear Fly Combo · right, left, both
- Single Arm Dumbbell SwingHinge from your hips and drive with your glutes. It's not a squat.
- Snatch to Overhead Squat · right, then leftLearn the pattern before you add load.
Finisher · 60s AMRAP
- Commando to Plank Knee TuckControl your pace. Form over speed.
Cool down · 6 stretches · 30s each
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