40 Min COMPLETE Full Body Dumbbell Workout

Ready to train head to toe? This 40 minute full body dumbbell workout is built to challenge your entire body and leave you feeling stronger.

You’ll move through 7 circuits of 4 exercises each, targeting every major muscle group: shoulders, chest, back, arms, legs, and glutes. It’s a complete strength and conditioning session that builds muscle, burns fat, and improves endurance all in one.

After the main circuits, we’ll crank up the intensity with a short metabolic finisher to keep your heart rate up and the calorie burn going long after you’re done.

⏱️ Duration: 40 Minutes + Cool Down & Stretch
🏋️ Equipment: 2-3 sets of dumbbells (I'm using adjustable dumbbells, but I recommend a light, medium and heavy set if possible), and a bench or chair
⏱️ Intervals: 50/25 // Finisher: 30/30/30, no rest between exercises

00:00 40 minute complete full body dumbbell workout

Warm Up // 30s work, no rest
00:25 Arm Circles
00:55 Seal Jacks
01:25 Walking Lunges
01:55 Pike Calf Stretch
02:25 Runner Stretch
02:55 Jumping Jacks
03:25 Hamstring Sweeps
03:55 Run in Place

SHOULDERS // 50s work, 25s rest
04:45 Half Kneeling Shoulder Press R
06:00 Half Kneeling Shoulder Press L
07:15 Bent Over Rear Delt Fly
08:30 Alternating One Arm Snatch

BACK // 50s work, 25s rest
09:45 One Arm DB Row w/Pause R
11:00 One Arm DB Row w/Pause L
12:15 Gorilla Rows
13:30 Plank Rows

TRICEPS // 50s work, 25s rest
14:45 Tricep Kickback R
16:00 Tricep Kickback L
17:15 Skull Crushers
18:30 Diamond Push Ups

QUADS & CALVES // 50s work, 25s rest
19:45 Staggered Squat R
21:00 Staggered Squat L
22:15 Suitcase Squat
23:30 Toes Out Calf Raises

CHEST // 50s work, 25s rest
24:45 Iso Dumbbell Chest Press
26:00 Dumbbell Fly Neutral Grip
27:15 Dumbbell Twist Chest Press
28:30 Dumbbell Peck Fly

BICEPS // 50s work, 25s rest
29:45 Zottman Curls
31:00 Preacher Curl R
32:15 Preacher Curl L
33:30 Cross Body Curls

HAMS & GLUTES // 50s work, 25s rest
34:45 B-Stance RDL R
36:00 B-Stance RDL L
37:15 Hip Thrust
38:30 KAS Hip Thrust

FINISHER // 30s work x3, no rest
39:45 Thruster R
40:15 Thruster L
40:45 Burpee Deadlift

41:35 COOL DOWN & STRETCH

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!