Full Body Dumbbell Workout + Abs Finisher
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
166K views on YouTube · TIFF x DAN · January 2026
Twenty full-body dumbbell moves at 40 seconds each, then a 50-second abs finisher.
- 37 min
- Dumbbells
- Intermediate, Advanced
- 29 moves
- Easier version shown
The workout
Warm up · 30s each
- Ground Touch to Overhead Reach
- Ghost Ropes
- Forward Lunge + Twist
- Shoulder Taps
- Plank Knee Tucks
- Standing X Toe Touches
Main workout · 40s work · 20s rest
- Bent Over Wide Row to Narrow Row
- Dumbbell Swing
- Renegade Row / Plank Row
- Rear Lunge to Uneven Squat · right, then leftHold the dumbbell low or high.
- Snatch · right, then leftControl over speed.
- B-Stance RDL to Staggered Squat · right, then left
- RDL to Front Squat
- Twist Chest Press
- Dumbbell Fly to Narrow Press
- Dumbbell Push Up / Knee Push Ups
- Dumbbell Pullovers
- Suitcase Squat to Hammer Curl
- Kneeling Curl to Arnold Press · right, then left
- Suitcase Squat to Curtsy Lunge
- Thruster · right, then left
Abs finisher · 50s work · 10s rest
- Crunches
- Sit Up to Overhead Press
- Leg Lifts
- Lean Back Pulses
- Russian TwistsKeep your feet down if you need to protect your lower back.
- Straight Arm Cross Crunch · right, then left
- Plank Hold · right, then left
- Scissors
Cool down · 6 stretches · 30s each
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