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Download the FREE 6 week FULL BODY Series schedule at https://tiffxdan.com/6-week-full-body-home-workout-program/

Welcome to today’s 35 minute full body drop set workout, part of our 6 Week FULL BODY Series! This strength training session is designed to push your limits and maximize your gains by utilizing tri-sets and drop sets, two powerful techniques that will help you build muscle, increase endurance, and burn fat.

You’ll be performing three exercises back-to-back for each muscle group, starting with two dumbbells, then dropping to one dumbbell, and finally to bodyweight or a single-arm variation. From high squats and bent-over rows to shoulder presses and renegade rows, this workout will challenge your entire body. Get ready to take your strength to the next level in this intense, full body drop set workout!

**SCROLL FOR WORKOUT DETAILS**

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💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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**WORKOUT DETAILS**

⏱️ Duration: 34 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 20 & 30 lb dumbbells; Tiff is using 5 & 10 lb dumbbells.
⏱️ Tri-Sets: 30/30/30 / 30 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this Full Body Tri-Sets DROP SET Workout

Warm Up // 30×8
High Knee Skips
Squat Front Raise
Push Up Pauses
Bird Dogs
Mountain Climbers
Side-to-Side Squats
Calf Hops
Reverse Lunges

Workout // 30/30/30 – Rest 30
High Squat
Goblet Squat
Bodyweight Squat

Bent Over Row 2DB
Bent Over Single Arm Row R 1DB
Bent Over Single Arm Row L 1DB

Shoulder Press 2DBs
Kneeling Shoulder Press R 1DB
Kneeling Shoulder Press L 1DB

Renegade Rows 2DBs
Plank Row R 1DB
Plank Row L 1DB – 10:00

Split Squat R 2DBs
Split Squat R 1DB
Split Squat R Bodyweight

Twist Curls 2DBs
Iso Hold Curl R 1DB
Iso Hold Curl L 1DB

Split Squat L 2DBs
Split Squat L 1DB
Split Squat L Bodyweight

Bent Over Supinated Row 2DBs
Bent Over Single Arm Supinated Row R 1DB
Bent Over Single Arm Supinated Row L 1DB – 20:00

Chest Press 2BD
Iso Chest Press R 1DB
Iso Chest Press L 1DB

RDL 2DBs
B-Stance RDL R 1DB
B-Stance RDL L 1DB

Calf Raises 2BDs
Single Leg Calf Raise R 1DB
Single Leg Calf Raise L 1DB

Chest Flyes 2BDs
Iso Chest Fly R 1DB
Iso Chest Fly L 1DB

Sumo Deadlift 2BDs
Sumo Deadlift 1DB
Sumo Deadlift Bodyweight Pulses

Upright Row 2DBs
Single Arm Upright Row R 1DB
Single Arm Upright Row L 1DB

FINISHER // 30/30/30
Thruster 2DBs
Thruster R 1DB
Thruster L 1DB

Cool Down & Stretch (4 mins)

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Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
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!

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This 35 minute drop set dumbbell workout is exactly what you need to BUILD muscle and endurance. If you’ve skipped the dumbbells workouts in the past, the I’m asking you to take a chance on this one. Strength training is incredibly effective at not only building muscle strength and tone, but the added weight places an extra amount of exertion on you throughout each of the exercises, resulting in more calories burned. This is key for losing body fat.

Here’s how this workout will go down:
– Each round consists of 3 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 20 sec, so you’ll complete all 3 exercises each round without rest, for a total of 60 seconds, before taking a 20 sec rest.
– There are a few exercises that are the exception to this as we do some unilateral movements, but the 20/20/20 second format will be consistent throughout the workout.

Don’t forget to warm up before your workout!
👉🏼 https://youtu.be/_6-k5-w1bZw

💪🏽 5-80lb adjustable dumbbells – https://bit.ly/3evYP7M
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WORKOUT DETAILS

👉🏼 Duration: 35 Mins + 5 Min Cool Down
👉🏼 Equipment: One set of dumbbells (I’m using 25 lb / 11.3 kg dumbbells), a bench (optional) and a mat.
👉🏼 Timing: 20 Sec Work x3, 20 Sec Rest

0:30 Lower Body Exercises

Sumo Squat Deadlift x2 Dumbbells
Sumo Squat Deadlift x1 Dumbbell
Sumo Squat Bodyweight Only

Alt Forward Lunge x2 Dumbbells
Alt Forward Lunge x1 Dumbbell
Alt Forward Lunge Bodyweight Only

High Squat x2 Dumbbells
Goblet Squat x1 Dumbbell
Air Squat Bodyweight Only

Alt Rear Lunge x2 Dumbbells
Alt Rear Lunge x1 Dumbbell
Alt Rear Lunge Bodyweight Only

5:50 Abs & Core

Crunches
Alt Cross Crunches
Prayer Crunch

Flutter Kicks
Reverse Crunches
Hip Lifts

Side Plank Dips R
Plank Hip Dips
Side Plank Dips L

9:50 Upper Body Exercises

Bent Over Row x2 Dumbbells
Bent Over Row R x1 Dumbbell
Bent Over Row L x1 Dumbbell

Arnold Press x2 Dumbbells
Arnold Press R x1 Dumbbell
Arnold Press L x1 Dumbbell

Bent Over Supine Row x2 Dumbbells
Bent Over Supine Row R x1 Dumbbell
Bent Over Supine Row L x1 Dumbbell

L-Sit Shoulder Press x2 Dumbbells
L-Sit Shoulder Press R x1 Dumbbell
L-Sit Shoulder Press L x1 Dumbbell

15:10 Abs & Core

Tuck to Extend
Sprinter’s Sit Up R
Sprinter’s Sit Up L

Leg Lifts
Alt Bicycle Leg Drops + Crunch
Extended Leg Circles

Oblique Crunch Kicks R
Crunch Kicks
Oblique Crunch Kicks L

19:10 Lower Body Exercises

RDL x2 Dumbbells
Single Leg RDL R x1 Dumbbell
Single Leg RDL L x1 Dumbbell

Bulgarian Lunge R x2 Dumbbells
Bulgarian Lunge R x1 Dumbbell
Bulgarian Lunge R Bodyweight Only

Bulgarian Lunge L x2 Dumbbells
Bulgarian Lunge L x1 Dumbbell
Bulgarian Lunge L Bodyweight Only

Glute Bridge x2 Dumbbells
Single Leg Glute Bridge R Bodyweight Only
Single Leg Glute Bridge L Bodyweight Only

24:30 Abs & Core

Side Reach Crunch to Left Side
Tabletop Crunch (touch toes)
Side Reach Crunch to Right Side

Scissor Kicks on Elbows
Leg Extension Abductions
Butterfly Sit Ups

Oblique V Ups R
Oblique V Ups L
Hollow Hold

28:30 Upper Body Exercises

Chest Press x2 Dumbbells
Ico Chest Press R x1 Dumbbell
Ico Chest Press L x1 Dumbbell

Chest Flyes x2 Dumbbells
Ico Chest Flyes R x1 Dumbbell
Ico Chest Flyes L x1 Dumbbell

Alt Hammer Curls x2 Dumbbell
Hammer Curls x2 Dumbbells
Alt Hammer Curls x2 Dumbbell

Alt Cross Body Curls x2 Dumbbells
Cross Body Curls x2 Dumbbells
Alt Cross Body Curls x2 Dumbbells

33:50 Finisher

Thrusters x2 Dumbbells
Single Arm Snatch R x1 Dumbbell
Single Arm Snatch L x1 Dumbbell

35:10 Cool Down + Stretch

👍🏽 LIKE if you want more full body workouts with weights!
💬 COMMENT to let us know what other videos you want to see.
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THANK YOU for watching and please remember to subscribe! We feel so grateful to have such an amazing YouTube community.

TIFF x DAN

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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This full-body workout has it all!!! Today we will be training strength for muscular definition and HIIT for a metabolic boost to burn fat during and after this training session!! During this workout, we will combine a strength exercise with a HIIT cardio move. This workout can be modified to be completely low-impact with no jumping while still maintaining a high-intensity push! This workout style will push you both physically and mentally! With the strength and cardio style, we will increase our heartrate, and breathing rate, and definitely work up a sweat! Get ready for an awesome workout!!

35-MINUTE CHEST & BACK WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
– DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5-9kg When selecting a weight for this workout, you want to lift moderately heavy!
– EXERCISE MAT

STRUCTURE
18 TOTAL EXERCISES
9 EXERCISES/ 2 ROUNDS THROUGH
STRENGTH WORK: 45 SECONDS HIIT WORK: 30 SECONDS
REST: 20 SECONDS

EXERCISE LIST
– BENT OVER ROW | PLANK SHOULDER TAPS
– GOBLET SQUAT | JACK ARMS UP AND OUT
– CHEST PRESS | TRICEP DIPS TO ALTERNATING TOE TOUCHES
– SQUAT AND PRESS | BURPEES WITH DUMBBELLS
– ARNOLD PRESS | HIGH KNEES
– REVERSE LUNGES | JUMPING LUNGES
– HAMMER CURLS WITH A TWIST | PUMP CURLS
– SUMO TO POP | POP SQUAT
– FEET DOWN AND TWIST | PLANK JACKS

I am so glad you joined me for this workout! It’s always better to workout with a friend!

Kaleigh

Don’t forget to stretch! 👉 https://youtu.be/IjH_8pdybfs

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Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.

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