35 Min Full Body Dumbbell SUPERSETS (Strength Training) | FULL BODY Series 19

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This full body dumbbell strength training session is designed to maximize efficiency and keep your heart rate elevated by pairing exercises that target different muscle groups.

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You'll perform two exercises back-to-back, working for 40 seconds on each exercise, followed by a 30 second rest. The workout covers all major muscle groups, from squats and chest presses to Romanian deadlifts and renegade rows. We’ll end the session with a challenging tri-set to finish strong.

*SCROLL FOR WORKOUT DETAILS*

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*WORKOUT DETAILS*

⏱️ Duration: 35 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 20 & 30 lb dumbbells; Tiff is using 8 & 10 lb dumbbells.
⏱️ Superset Intervals: 40/40 Work / 30 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this Full Body Dumbbell SUPERSETS Workout

Warm Up // 8x30

High Knees
Squats
Jumping Jacks
Lateral Squat Walk
Push Ups
Mountain Climbers
Bird Dogs
Jump Rope

Workout // 40/40/30

Squat
Goblet Squat x1 Dumbbell

Chest Press
Iso Chest Press

Bent Over Row
Bent Over Single Arm Rows

Shoulder Press
Upright Row

Twist Curls
Cross Body Curls

Single Arm Extension R x1 Dumbbell (20#)
Single Arm Extension L x1 Dumbbell (20#)

Romanian Deadlift
1-1/2 Romanian Deadlift

Dumbbell Flyes
Dumbbell Pull Over x1 Dumbbell

Renegade Rows
Dumbbell Push Ups

Lateral Raise (20#)
Bent Over Rear Delt Row (20#)

Wide Curls
Hammer Curls

Tricep Kickback R x1 Dumbbell (20#)
Tricep Kickback L x1 Dumbbell (20#)

Rear to Curtsy Lunge R
Rear to Curtsy Lunge L

Good Morning
Dumbbell Swing

B-Stance RDL R to Single Arm Wide Row R x1 Dumbbell
B-Stance RDL L to Single Arm Wide Row L x1 Dumbbell

45 Degree Press (20#)
Rear Delt Flyes (20#)

Finisher 30/30/30
Goblet Squat Partials
Goblet Split Squat R Partials
Goblet Split Squat L Partials

Cool Down & Stretch (4 mins)

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TIFF x DAN

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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!