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Full Body Dumbbell Circuits: Build + Burn II

Drop-set trisets for legs, core and upper body, then snatches and thrusters.

  • 36 min
  • Dumbbells, Bench
  • Intermediate, Advanced
  • 38 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.

138K views on YouTube · TIFF x DAN · January 2022

The workout

Lower body · 3 × 30s back to back · 30s rest

  1. Foot Elevated Lunge, right · 2 DBs → 1 DB → bodyweight
  1. Foot Elevated Lunge, left · 2 DBs → 1 DB → bodyweight
  1. Elevated Curtsy Lunge, right · 2 DBs → 1 DB → bodyweight
  1. Elevated Curtsy Lunge, left · 2 DBs → 1 DB → bodyweight
  1. Feet Elevated Squat · 2 DBs → 1 DB → bodyweight

Abs & core · 3 × 30s back to back · 30s rest

  1. Single Crossed Leg Reverse Crunch, right
  2. Single Crossed Leg Reverse Crunch, left
  3. Reverse Crunches
  1. Eagle Arm Crunches
  2. Double Leg Raises
  3. L-Sit Toe Touches
  1. Side Plank Hold, right
  2. Side Plank Dips, right
  3. Side Plank Reach Through, right
  1. Side Plank Hold, left
  2. Side Plank Dips, left
  3. Side Plank Reach Through, left
  1. Bicycle Leg Lowers
  2. Alternating Single Leg V-Ups
  3. Crunch Kicks

Upper body · 3 × 30s back to back · 30s rest

  1. L-Sit Shoulder Press · 2 DBs
  2. L-Sit Shoulder Press, right · 1 DB
  3. L-Sit Shoulder Press, left · 1 DB
  1. Bent Over Row · 2 DBs
  2. Bent Over Row, right · 1 DB
  3. Bent Over Row, left · 1 DB
  1. Chest Press · 2 DBs
  2. Chest Press ISO, right · 1 DB
  3. Chest Press ISO, left · 1 DB
  1. Bicep Lowers
  2. Bicep Uppers
  3. Bicep Full Range
  1. Tricep Press · 2 DBs
  2. Lying Overhead Extension · 1 DB
  3. Skull Crusher Push Ups

Finisher · 30s each, no rest

  1. Snatch, right · 1 DB
  2. Snatch, left · 1 DB
  3. Thrusters · 2 DBs

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