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Complete Full Body Dumbbell Workout

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

367K views on YouTube · TIFF x DAN · April 2024

Seven muscle blocks with long 50-second sets, then a thruster and burpee deadlift finisher.

  • 46 min
  • Dumbbells, Bench
  • Intermediate
  • 32 moves

The workout

Warm up · 30s each

  1. Arm Circles
  2. Seal Jacks
  3. Walking Lunges
  4. Pike Calf Stretch
  5. Runner Stretch
  6. Jumping Jacks
  7. Hamstring Sweeps
  8. Run in Place

Shoulders · 50s work · 25s rest

  1. Half Kneeling Shoulder Press · right, then left
  2. Bent Over Rear Delt Fly
  3. Alternating One Arm SnatchDrive from your hips, not your arm, and lock out overhead.

Back · 50s work · 25s rest

  1. One Arm Row · right, then left
  2. Gorilla RowsRow one side while the other dumbbell stays down. Keep your back flat.
  3. Plank Rows

Triceps · 50s work · 25s rest

  1. Kickbacks · right, then left
  2. Skull Crushers
  3. Diamond Push Ups

Quads & calves · 50s work · 25s rest

  1. Staggered Squat · right, then left
  2. Suitcase Squat
  3. Toes-Out Calf Raises

Chest · 50s work · 25s rest

  1. Iso Chest Press
  2. Dumbbell Fly · neutral grip
  3. Twist Press
  4. Pec Fly

Biceps · 50s work · 25s rest

  1. Zottman Curls
  2. Preacher Curl · right, then left
  3. Cross Body Curl

Hamstrings & glutes · 50s work · 25s rest

  1. B-Stance RDL · right, then left
  2. Hip Thrust
  3. Kas Hip ThrustAt the top, push your knees slightly forward over your toes.

Finisher · 30s each, no rest

  1. Thruster · right, then left
  2. Burpee Deadlift

Cool down · 8 stretches · 20s each

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