Day 20: 30 Min FULL BODY Dumbbell Circuits // Build + Burn // 6WS2
🔥 Build strength, muscle, and power from home! The 8 Week Stronger Challenge is your no-excuses program to get results with just dumbbells and bodyweight. Ready to level up? https://www.solin.stream/tiffxdan/pro... Sculpt your entire body with this drop-set dumbbell scorcher! We'll blitz your upper body, core, and legs with targeted exercises, then finish with a killer move that'll leave you pumped. Grab your weights, crank up the tunes, and let's get sculpting! ⚡️ My go-to protein powder, aminos & creatine: https://bit.ly/GetKion for 20% off ⚡️ Sign up for our FREE newsletter https://bit.ly/TxDnewsletter ⚡️ Shop our LTK https://www.shopltk.com/explore/TIFFxDAN ⚡️ Our Amazon Must-Haves https://www.amazon.com/shop/tiffxdan ► 5 Min Warm Up • 5 MIN WARM UP | FULL BODY WARMUP FOR ... BECOME A PREMIUM MEMBER - https://bit.ly/TIFFxDANjoin Get early access to our latest workouts, ad-free and timer-only videos, and help support our channel. 🎥 YouTube Subscribe: https://bit.ly/TIFFxDAN ⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin 📸 Instagram: https://bit.ly/TIFFxDANIG 📱 TikTok: https://bit.ly/TIFFxDANTT 🎶 My Music: https://bit.ly/TIFFxDANmusic Workout Programs: 💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1 💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2 💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3 Workout Details: ⏱️ Duration: 30 Minutes + Cool Down & Stretch 🏋️ Equipment: A set of dumbbells (I'm using 30 lbs / 14 kg) and your mat. ⏱️ Intervals: • Each round is a tri-set with exercises that are the same or similar movements. • For most of the workout, the 1st exercise in each round will use x2 dumbbells. • Drop to x1 dumbbell for the 2nd exercise in the round. • Drop to bodyweight only for the 3rd exercise in the round. • Each exercise is 30 sec, so you'll complete all 3 exercises each round without rest, for a total of 90 seconds, before taking a 30 sec rest. Exercises for this 30 minute build and burn workout: Lower Body 0:20 Staggered Squat R x2 DBs 0:50 Staggered Squat R x1 DB 1:20 Staggered Squat R Bodyweight 2:20 Staggered Squat L x2 DBs 2:50 Staggered Squat L x1 DB 3:20 Staggered Squat L Bodyweight 4:20 Calf Raises x2 DBs 4:50 Calf Raises R x1 DB 5:20 Calf Raises L x1 DB 6:20 Front to Back Lunges R x2 DBs 6:50 Front to Back Lunges L x2 DBs 7:20 Jump Switch Lunges Bodyweight 8:20 Suitcase Squat x2 DBs 8:50 Uneven Suitcase Squat R x1 DB 9:20 Uneven Suitcase Squat L x1 DB Abs & Core 10:20 Flutter Kicks 10:50 Leg Switches 11:20 Bicycles 12:20 Reverse Crunch Roll In 12:50 Sprinter’s Sit Ups 13:20 Lean Back Pulses 14:20 Side Plank Starfish R 14:50 Side Kneeling Crunch R 15:20 Salutations R 16:20 Side Plank Starfish L 16:50 Side Kneeling Crunch L 17:20 Salutations L 18:20 Plank Step Outs 18:50 Plank to Bear Plank 19:20 Mountain Climbers Upper Body 20:20 Cuban Press x2 DBs 20:50 Cuban Press R x1 DB 21:20 Cuban Press L x1 DB 22:20 Bent Over Row x2 DBs 22:50 Rear Delt Row x2 DBs 23:20 Plank Rows x2 DBs 24:20 Twist Press x2 DBs 24:50 Diamond Press x2 DBs 25:20 Wide Push Ups 26:20 Hammer Curls x2 DBs 26:50 Concentration Curl R x1 DB 27:20 Concentration Curl L x1 DB 28:20 Reverse Grip Tricep Press x2 DBs 28:50 Overhead Extension x1 DB 29:20 Diamond Push Ups (use 1 dumbbell) Finisher - 30/30/30 No Rest 30:20 RDL Pulses x2 DBs 30:50 Alternating Single Arm Snatch x1 DB 31:20 Burpee Deadlift x2 DBs Cool Down + Stretch * * * * Thanks for supporting our YouTube channel. We couldn’t do any of this without you! TIFF x DAN * * * * DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
