Get ready for a total body workout test! This superset dumbbell workout will definitely test your endurance, but those that push through the desire to quit will be stronger, and I guarantee you’ll feel pretty damn proud of yourself, too!
All you need for this workout is a set of dumbbells (I’m using 30 lb / 14 kg for reference). You may want to have a medium and heavier set in case you need to drop weight.
For this workout, slow down your pace. This is not a sprint, it’s definitely a marathon. We’ll be performing 45 seconds supersets (2 exercises, back-to-back) followed by a 30 second rest before moving on to the next exercises. This workout is going to be fun, it will be hard, and it will definitely be worth doing. Let’s go!
Warm up first!
► 5 Min Warm Up
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⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: A pair of dumbbells (I’m using 30 lbs / 14 kg) and a mat
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⏱️ Intervals: 45 seconds work x2, 30 seconds rest
Exercises for this 30 minute superset full body workout:
Squat to Overhead Press
Sumo Deadlift High Pull
Clean to Press R
Bent Over Row R
Clean to Press L
Bent Over Row L
Curtsy Lunge R
Staggered Squat R
Curtsy Lunge L
Staggered Squat L
Alternating Hammer Curls
Overhead Tricep Extensions
Alternating Curls
Diamond Push Ups
Static Lunge R
Lateral Lunge R
Static Lunge L
Lateral Lunge L
Supine Row R
Snatch R
Supine Row L
Snatch L
Staggered RDL R – Pulse
Staggered RDL L – Pulse
Goblet Squat
1-1/2 Rep RDL
Chest Press
Diamond Press
Dumbbell Front Swing
Burpee Deadlift
FINISHER 30/30/30/30, no rest
Alt Reverse Lunge + Curl
Stiff Leg Deadlift + Upright Row
Dumbbell Cleans
Dumbbell Push Ups
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DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.
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