Crush calories and build lean muscle with this full body workout packed with powerful compound moves designed for maximum results.

I used a set of 5kg/11Lbs & 7kg/15lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

How it’s done: Complete each exercise in the no repeat circuits 40 secs work/15 secs  rest
______________________________________
Circuit 1
1️⃣Deadlift to Squat Clean
2️⃣Lateral Squat & Curl
3️⃣Lunge with O’head Tricep ext
4️⃣SA Row to Hang Snatch (L) side
5️⃣SA Row to Hang Snatch (R) side
6️⃣DB Fwd Lunge Pass Through
7️⃣Chest Press to Glute Bridge
8️⃣In & Out Abs
9️⃣2 Plank Jack Shoulder Tap
.
Circuit 2
1️⃣DB Sumo Deadlift High Pull
2️⃣Clean & Press
3️⃣DB O’head Reverse Lunge
4️⃣SL Deadlift to Row (L) side
5️⃣SL Deadlift to Row (R) side
6️⃣Skier Swing
7️⃣Lateral to Front Raise
8️⃣Chest Fly/Pullover Combo
9️⃣Superman to Plank Ankle Tap
.
Circuit 3
1️⃣Deadlift to Clean Lunge
2️⃣3 Pulse Sumo Squat (Front Hold)
3️⃣Devils Press
4️⃣Lateral Lunge Upright Row (L to R)
5️⃣Lateral Lunge Upright Row (R to L)
6️⃣Split Stance Curl Combo
7️⃣Row to Tri Kickback
8️⃣Mt Climber
9️⃣Hollow Tuck Crunch
.
Circuit 4
1️⃣Sumo Squat Hammer Curl
2️⃣Full Body Snatch
3️⃣Goodmorning to Reverse Lunge
4️⃣Curtsy Lunge to Press (L) side
5️⃣Curtsy Lunge to Press (R) side
6️⃣Z Snatch to Shoulder Press
7️⃣Kneeling O’head Tri Ext
8️⃣DB Toe Touches
9️⃣Reverse Plank Leg Lift

Burpee Finisher
1️⃣Burpee Kick Through
2️⃣Squat Hop Burpee
3️⃣Criss Cross Burpee
4️⃣Switch Burpee
5️⃣Burpee Heel Tap
*Workout Complete 🔥Burn 340 Calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

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Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.

Love the workout and want to know how you can say thanks? ➡️ Click the link below to buy me a coffee (I take mine black 🙂 and support the channel! http://buymeacoffee.com/pennyb

Follow my EXACT weekly training routine on my Garage Fitness Girl App 📲 https://garagefitnessgirl.app

For more videos like this compound workout with dumbbells make sure to hit subscribe and tick the notification bell so you never miss another compound movement workout or no repeat dumbbell workout
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

Thank You For Following Along
Penny xo

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Build total body strength at home with this 30-Minute Full Body Dumbbell Workout (Strength + Power + Abs)!

⭐️ This workout was brought to you in partnership with the Minnesota Pork Board (mnpork.com)

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► EQUIPMENT: Medium-to-Heavy Set of Dumbbells. I’m using 15-20 lbs.
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*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► TIME STAMPS:
00:00 Workout Introduction
✔️4 Circuits
✔️3 Moves Per Circuit (strength, power and abs)
✔️Timed Intervals (30 seconds of work, 15 seconds of rest)
✔️Repeat Each Circuit x 2 Sets
02:10 Warm Up
08:05 CIRCUIT ONE
Strength: 3-2-1 Eccentric Squat
Power: Side-to-Side Squat Hop
Abs: Standing Windmills R/L
13:40 CIRCUIT TWO
Strength: 3-2-1 (3) Back Rows + (2) Curls + (1) Press
Power: 1 Burpee + 2 Alternating Shoulder Press at Top
Abs: 1 Push Up + 2 Cross Body Knee Drives
19:45 CIRCUIT THREE
Strength: 3-2-1 (3) Split Lunges + (2) Staggered Deadlifts + (1) Clean + Squat
Power: 1 Dumbbell Lunge Drops
Abs: ½ Kneeling Hinge Swing + Stand + Knee Drive R/L
25:45 CIRCUIT FOUR
Strength: 3-2-1 (3) Glute Bridges + (2) Skull Crushers + (1) Narrow Press
Power: Single Arm Chest Press + Straight Leg Lift
Abs: 1 Dumbbell Overhead Pull + Crunch
31:10 BONUS ROUND (1 Minute)
3 – Squats
2 – Push Ups
1 – Burpee Stand Up
33:00 Cool Down + Stretch

⌚️ FITNESS TRACKER SETTING ⌚️
We set our watches to “HIIT” for this workout! Here’s the fitness watch our team uses + loves (affiliate link): https://www.anrdoezrs.net/click-100758003-15612516

❤️ Learn more about the benefits of full body workouts in this post: https://www.nourishmovelove.com/home-dumbbell-workout
_________________________________________________________
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👉STAY CONNECTED:
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#fullbodyworkout #hiitworkout #dumbbellworkout

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Get an ANT WAIST, SLENDER CURVES & A PERKY BUTT like a KPOP IDOL
Subscribe for full-length workouts and FREE fitness programs
Best Home Workouts Playlist: https://tinyurl.com/yxxbaweq

Hey Workout Buddies 🥰

Be sure to give this video a thumbs up if you guys want a new KPOP BODY CHALLENGE 💪🌈
The more 👍 I see, the more likely I will start creating one as soon as possible 💖 Thank you for all your love and support. It means the world to me!

==================

🐱‍🏍 Start your 12 Week Journey to Slim Legs. Learn more: https://www.lenasnow.com/

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🎵MUSIC 🎶

Vexaic & Event Horizon – Break Away (Copyright Free): https://youtu.be/r3d1bV6pNQk

Music provided by HearWeGo (https://goo.gl/nDS3zR)
Artist: Aurora B.Polaris
Title: Recollections
Listen on YouTube: https://youtu.be/rztYq_U6qqk

Rival and Cadmium – Doubt You (feat. Natalie Holmes)

Fan Link – https://fanlink.to/cAzV

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Say goodbye to those giggly bat wings! Today’s workout is focused on training the triceps which can be a trouble zone for the ladies.

Here are the coolest 4 exercises for tightening up this area:
1) Parallel Bars Tricep Dips
2) Cable Tricep Push Downs
3) Dumbbell Tricep Skull Crushers
4) Lateral Cable Tricep Extensions

To get great results from this workout I recommend doing 3 sets of about 10-15 reps of each exercise and you can do it 2 to 3 times per week! Make sure you wave goodbye to the bingo arms while you still have a chance!
Meet Brad and I in Central Park NYC on September 6th for a hangout and workout in the park! We want to see you there IN UNIFORM, so go pick up a Team Live Lean shirt now!
(open to all ages and do not necessarily have to be a member of Team Live Lean.com, but why wouldn’t you be?! it’s only $10 bucks a month and crazy good value)

RESOURCE MENTIONED IN THIS EPISODE:
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Thanks for watching. We upload three episodes a week so start living lean with the Live Lean Nation by clicking the SUBSCRIBE button!

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✔ Fat Burning Recipes To Live Lean: http://ow.ly/soEo8
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#Women #LiveLeanTV

About Live Lean TV:
Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week!

Business Enquiries: info@LiveLeanTV.com

Toned Arms Workout for Women to Eliminate Bat Wings | LiveLeanTV

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http://www.youtube.com/LiveLeanTV

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Join our weekly newsletter and get access to our FREE workout guides!
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Get 20% off my FAVORITE workout apparel
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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 dumbbell workout with a special focus on abs, the latest addition to our FULL BODY Series! This strength training session is designed to target all your major muscle groups while giving your core some extra attention.

We’ll start with a 10 minute ab focused circuit before diving into a well rounded full body workout that includes a variety of compound and isolation exercises. Get ready to feel the burn, build strength, and challenge your core in this intense, full body dumbbell workout!

**SCROLL FOR WORKOUT DETAILS**

* * * * *

The 5 Best Gym Shorts (2024)
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30 Day Push Up Challenge (Free Download)
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Use code TXD 20% off – https://www.legends.com/?ref=tiffxdan

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YOGORILLAMATS: Our go-to workout mat
Use code TIFFXDAN for 10% off – https://bit.ly/YoGorillaTD

SMRTFT: 5-80 lb adjustable dumbbells
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* * * * *

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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.
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FREE HOME WORKOUT PROGRAMS
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💾 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: Abs – 50/10 Sec Rest; Workout – 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 with Abs

Warm Up // 8×30 sec ea (4 min)
Ground Touch to Overhead Reach
High Knee Skips
Split Squat R
Split Squat L
Shoulder Taps
Plank Knee Tucks
Standing X Toe Touches
Ghost Rope

Abs // 50/10 (10 min)
Sit Up to Overhead Press
Hollow to L-Sit Toe Touch
Lean Back Pulses
Russian Twists
1/4 Get Up R
1/4 Get Up L
Plank Hip Dips R
Plank Hip Dips L
Leg Lowers

Rest – Extra 20

Workout // 40×20 (20 min)
Bent Over Wide Row to Narrow Row
Dumbbell Swing
Bear Plank Rows
Rear Lunge to Uneven Squat R
Rear Lunge to Uneven Squat L
Snatch R
Snatch L
B-Stance RDL to Staggered Squat R
B-Stance RDL to Staggered Squat L
RDL to Front Squat

Twist Chest Press to Hammer Press
Dumbbell Flye to Narrow Press
Dumbbell Push Up
Plank Drags
Suitcase Squat to Hammer Curl
Kneeling Curl to Press R
Kneeling Curl to Press L
Suitcase Squat to Curtsy Lunge
Thruster R
Thruster L

Finisher // 30/30 (1 min)
Goblet Squat Partials
Air Squats

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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Work the entire body with this 35 Minute Intermediate to Advanced Full Body Pilates Workout! This is a challenging class so move at your own pace and have fun with it. It will become easier the more you do it and as you get stronger and stronger.😊

🤍 ¿Hablas español? Subscribe to my Spanish YouTube Channel.
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Use my code ‘MOVEWITHNICOLEYOGA’ for a discount.

🤍 INSTAGRAM: @movewithnicole

🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/

—
DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole Pty Ltd will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

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