One of my favourite back and biceps workouts for sure! Slow paced, focusing on lengthening and contracting the muscles of back & biceps in that approximate rep range for hypertrophy to build muscle! By the end, I struggled to do a single curl!

The dumbbells I am using for your reference are one weighing 17.5kg for the back exercises and 8kg each for the biceps portion of this workout!

The timer will be on for mostly 45 seconds of work, with 15 seconds rest for the back exercises towards the beginning of the workout, then changing to 40 seconds with 20 rest for the biceps portion!

SINGLE ARM BENT OVER ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SINGLE ARM SUPINE ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

LANDMINE ROW
LANDMINE ROW
LANDMINE ROW
LANDMINE ROW

PULLOVER
PULLOVER
PULLOVER
PULLOVER

DEADSTOP SINGLE ARM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

PALMS UP CURL
PALMS UP CURL
PALMS UP CURL
PALMS UP CURL

ALTERNATING HAMMER CURLS
ALTERNATING HAMMER CURLS
ALTERNATING HAMMER CURLS
ALTERNATING HAMMER CURLS
WIDE CURLS
WIDE CURLS
WIDE CURLS
WIDE CURLS

Finisher:
45 seconds/ 15 seconds rest

PALMS UP CURL (BOTTOM-TOP-FULL RANGE!

HAMMER CURLS (BOTTOM-TOP-FULL RANGE!

WIDE CURLS (BOTTOM-TOP-FULL RANGE!

I know you love to embrace the burn… today is no different!!

Row, curl and feeling amazing!

Cx

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

Here’s today’s optional add-on: https://youtu.be/PWmj78iYlo8

The Complete Beastmode Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPU7VPqNkXyhKX9x9Nmfq437

Caroline Girvan FREE Workout Programs

EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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A 10 minute abs workout at home to help you get abs fast!
I challenge you to do this quick workout along with my 20 minute full body workout daily to help you get closer to defined abs in 2 weeks! Once the 2 weeks is over you can always repeat the challenge until you have reached your desired result. ♡

20 minute full body workout: https://www.youtube.com/watch?v=IfKiXcSuJPM

To share your progress use #annamcnultychallenge on Instagram and TikTok as I will be looking at this hashtag often!

Shop my outfit: http://gym.sh/Shop-Anna-McNulty2

Instagram: @annaemcnulty
TikTok: @annamcnulty

Business Inquires: annaemcnulty@gmail.com

#abs #absworkout

Disclaimer: The title/thumbnail of this video is to optimize discovery on YouTube; therefore I do not guarantee results in only two weeks. Even so, that does not mean that this challenge does not work! These workouts accompanied by proper nutrition will help you get abs, however the timeline will vary depending on the person as every body is different. I am not a medical professional, so this is simply what has worked for me.

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This 35 minute full body workout maximizes your results using just one dumbbell, making it a perfect option for those with limited equipment or anyone looking to shake up their routine.

* * * *

⚡️ Improve muscle recovery and unlock gains with Kion Aminos—claim 20% off at https://www.getkion.com/tiffxdan
⚡️ Sign up for our FREE newsletter https://bit.ly/TxDnewsletter
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⚡️ Our Amazon Must-Haves https://www.amazon.com/shop/tiffxdan

* * * *

This dynamic workout alternates between unilateral and bilateral exercises, ensuring that you target each muscle group while improving your balance and stability. From staggered squats and single-arm renegade rows to single-arm power cleans, this workout will help you build strength, coordination, and overall fitness with a single dumbbell. Get ready to focus on quality movements, engage your core, and feel the burn in this one dumbbell workout!

**SCROLL FOR WORKOUT DETAILS**

* * * * *

SUPPORT OUR CHANNEL: Become a Premium Member
Become a premium member to get early access to our latest workouts, ad-free and timer-only videos, and support our channel. By joining, you invest in yourself and help us continue creating high-quality home workout programs.
Join now: https://bit.ly/TIFFxDANjoin

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FREE HOME 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
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

* * * * *

**WORKOUT DETAILS**

⏱️ Duration: 35 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 30 & 50 lb dumbbells; Tiff is using 10 lb dumbbells.
⏱️ Intervals: 40/20 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this Full Body One-Dumbbell Workout

WARM UP // 30×8
Butt Kicks
Squats
Jumping Jacks
Frog Extensions
Bird Dogs
Push Up T-Rotations
Plank Knee Taps
Pike Shoulder Taps

WORKOUT // 40/20
Staggered Squat R
Staggered Squat L
REPEAT

Goblet Curtsy Lunges

Hang Power Snatch R
Hang Power Snatch L
REPEAT

Single Arm Renegade Row (Switch Arms Each Rep)

B-Stance RDL R
B-Stance RDL L
REPEAT

Goblet Lateral Lunges

Push Press R
Push Press L
REPEAT

Dumbbell Push Ups

Single Arm Rear Delt Row R
Single Arm Rear Delt Row L
REPEAT

Goblet Reverse Lunges

Single Arm Power Clean R
Single Arm Power Clean L
REPEAT

Goblet Forward Lunges

FINISHER // 30/30/30
Goblet Squat Partials
Bent Over Dumbbell Switches
Single Arm Deadlift (Switch Arms Each Rep)

Cool Down & Stretch (4 mins)

* * * * *

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!

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SUBSCRIBE & TURN ON NOTIFICATIONS FOR NEW VIDEOS! thank you for your support (:

中國平安網上汽車保險提供網上即時報價和投保服務，最快5分鐘完成批核出單，全保指定計劃更附3重額外保障：車匙延伸保障、擋風玻璃保障及24小時路面緊急支援服務。
■ 立即報價：https://www.pingan.com.hk/smotor?vf=e…
■ HK$200推廣碼：CARYT
■ 有效期：2023年6月30日
■ 條款及細則：https://www.pingan.com.hk/events/coup…
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免責聲明：以上資料由中國平安保險(香港)有限公司提供。本人並非持牌保險中介人，亦不是中國平安保險(香港)有限公司的保險中介人。本宣傳資料只供參考之用，並不構成保險合約的一部分。詳情請向中國平安保險(香港)有限公司查詢或查閱相關保單文件(包括產品小冊子及保單條款)。

MY WEBSITE: https://www.emiwong.life/
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FOR EARLY ACCESS TO MY VIDEOS
► join the #femily membership: http://bit.ly/femilymembers

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iHerb Discount Code: ALG4570
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WORK CONTACT: emi.stayfitandtravel@gmail.com

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Grab dumbbells, a medium resistance latex mini band, a bench or a chair (or something similar), be near a wall, and have a mat for this 35 Minute Full Lower Body Strength Workout. For resistance reference I have a pair of 25, 20, and 15lb dumbbells. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form! Feel free to increase or decrease weight mid-set if needed, just be sure to match on the opposing side if it is a unilateral set.
We will perform supersets and trisets during today’s workout. Two rounds per super or tri. During round one, each exercise will be performed for 55 seconds with a slow tempo. During round two, we shave off a little time and perform each exercise for 45 seconds with a normal (but controlled) tempo. If you felt like you could’ve gotten 3 or more reps in during the first round, challenge yourself round 2 by going with a slightly heavier resistance. There are short transition times and recovery between exercises and sets.
This one is very high volume. If needed, drop your weight during the exercise to something lighter and/or go at a different pace than what I am going at. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 We begin this workout with a quick 5 minute banded warmup. So meet me on your mat and let’s get to work! 🤜❤️🤛

Recorded a Voice over for this workout.

Let me know how it goes in the comments below!
Skip to 3:10 to begin workout
Workout time: Approx 35:00

Advanced 30 Day Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVNgNWDAKujDzhemNZfkob-&si=7OVQGMB7Hivdb1AR

Month 1 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L

Month 2 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu

Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aUwXWuDjqzQ-Gz3MGHC3_x5

Month 4: https://youtube.com/playlist?list=PLkdaCg6IG0aVkOBn1EjSwJ3crB3e042Pd&si=7BbpYv4DWechD0n9

Month 5: https://youtube.com/playlist?list=PLkdaCg6IG0aUVNOub7bu59l2QltJki4pu&si=H3eaUcmVwbgjack1

Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I’m using 7×5)

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM

Warm up 55 seconds each
Banded Extra ROM Side Lying Abductions left then right, Banded Extra ROM Banded Kickbacks left then right, Banded Bilateral Extra ROM donkey kicks
The Workout Rd 1 55 seconds per exercise; Rd 2 45 seconds per exercise
DB Kickstand RDL Left, Right
–
DB Bulgarian Split Squats Left, Right
–
DB Single Leg Hip Thrust Left, Right
–
DB Step Ups Left, Right
–
DB/Banded Goblet Squat
DB Bilateral RDL
Banded Wall Sit Abduction/Calf raises
–
Coppenhagen Plank Ups/ Hold Left, Right
DB Bridges

Tag me in your posts & stories on IG: @lariemidkiff
Follow “Fit By Larie” on Facebook!
Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)

MUSIC:

🎵 All songs are licensed from epidemic sounds and soundstripe

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#shorts total body strength workout. full body workouts are great for women 5’4 & shorter because they have a higher metabolic effect than body split training – meaning your metabolism will stay elevated & burning more calories even AFTER you complete your workout. they will also help you build muscle, which is ideal for petite women looking to 👆🏽 their metabolism without👇🏽calories! this is a smarter & more time-efficient way to train as a petite, working on cardiovascular health, strength and activating that fat burning all-in-one.

the workout:
repeat circuit 4 times
squat to press x12
plank rows x16
hip thrust to chest press (=1 rep) x10
skaters x30 total
bear plank shoulder taps x20 total

save for later!💕

♡ LIKE this video: Support short women

Petite PWR is for petite women 5’4″ and shorter who seek a healthy lifestyle. Founded by fellow petite, certified personal trainer and nutrition coach April Whitney.

SUBSCRIBE FOR CONTENT TAILORED TO PETITE WOMEN!

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MY LINKS
INSTAGRAM ⇢www.instagram.com/aprilvwhitney
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Try the Petite PWR App membership for 14 days for $1 at www.petitepwr.com or join our 12-week coaching program, Petite PWR Premium: https://petitepwr.com/petite-pwr-premium/

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