In this 35 Min ESCALATE Bodyweight HIIT Workout we will have 40x movements in total. We will be performing each movement for 40 seconds long and we will have 15 seconds rest between the movements and 20 seconds rest after each 5x movements. After the first 20x movements there will be a 50 seconds water-break.

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Please make sure to do a warming up before starting the workout:

LET’ S GOOOOOOO!

1. Squat Kicks
2. Push up Hand Tap
3. Shuffle side to side Lateral Lunge Tap down
4. 4x Buttkicks 4x High knees
5. High Plank Hip Drop Alt Knee Tuck
6. Reve Lunge tap Front Lunge (L)
7. Hyper. Push Up Pike Tap
8. Reve Lunge tap Front Lunge (R)
9. 4x Jumping Jacks – Half Burpee
10. Alt leg Star Crunch
11. Straight Arm Front Tension Narrow To Norm Squat side to side
12. High Plank Tuck Steps – 1x P-Jacks
13. Front Lunge – Squat – Squat jump
14. Runner Starter Switch & Kick
15. Dynamic Side Half plank crunch (R)
16. Shuffle Drop Squat
17. Scorpion Push up
18. Shuffle Lunges
19. 4x High Knees Flat Down
20. Dynamic Side Half plank crunch (L)

1. Squat Calf Raise Jacks
2. 2x Break Dancer – extension Jump
3. Prisoner Knee Lunge 2x Squat Jumps
4. 2x sumo tap down 2x 2x athletic high knees
5. Alt Straight Leg Raises
6. Squat to Reverse Cross R
7. Push Up to Half burpee sit & FAST Up
8.Squat to Reverse Cross L
9. 4x MC T- rotation
10. Leg Raise Hip Lifts
11. 3x Bounce Squat Ratchet Squat
12. 4x rev plank toe taps 2x reach backs
13. Hand Walk kick Jump – Jump Squat
14. Half Burpee -1x Duck walk!
15. Low plank Rotation Abduction Spider Tuck
16. Lateral Lunge Static tap downs
17. Front Led through Push Up
18. 4x Power Jack Drop Squat
19. Alt Jack Knife
20. Full Burpee

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* * * * *
Total body bench workout at home with dumbbells. Getting creative today and mixing up today’s at home workout with our dining table bench. There really are so many things around the house to help mix up your at home workouts – this total body bench workout is a great example of that.

To give you an idea of what to expect in this total body bench workout at home with dumbbells, here is a breakdown of this total body workout:

Round 1 // 40 Sec On / 20 Sec Rest

0:20 Tabletop Crunch
1:20 Leg Lifts
2:20 Crunch Kicks
3:20 Cross Mountain Climbers

Round 2 // 40 Sec On / 20 Sec Rest

5:00 Shoulder Press
6:00 Arnold Press
7:00 Front to Lateral Raises
8:00 Elevated Pike Push Ups

Round 3 // 40 Sec On / 20 Sec Rest

9:40 Alt Step Ups
10:40 One Leg Bench Squat R
11:40 One Leg Bench Squat L
12:40 Jump Squat to Alt Rear Lunge

Round 4 // 40 Sec On / 20 Sec Rest

14:20 Shoulder Elevated Hip Thrusts
15:20 Single Leg Glute Bridge R
16:20 Single Leg Glute Bridge L
17:20 High Knees + Butt Kicks (switch after 6 reps)

Round 5 // 40 Sec On / 20 Sec Rest

19:00 Dumbbell Press
20:00 Dumbbell Flyes
21:00 Close Grip Press
22:00 Push Up T Rotation

Round 6 // 40 Sec On / 20 Sec Rest

23:40 Overhead Extensions
24:40 Dips
25:40 Decline Push Ups
26:40 Up Downs

Round 7 // 40 Sec On / 12 Sec Rest

28:20 Single Arm Row R
29:20 Single Arm Row L
30:20 Lying Rear Delt Flyes
31:20 Reverse Hypers (lying face down, leg raises)

Round 8 // 40 Sec On / 20 Sec Rest

33:00 Preacher Curl R
34:00 Single Arm Curl L
35:00 Narrow to Wide Curls
36:00 Squat to Curl to Press

We hope you enjoy this bench workout with dumbbells and it checks off all the boxes for your total body workout at home.

If you haven’t already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts
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LIKE if you enjoyed this at home bench workout.

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As always, THANK YOU for watching!

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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Get ready for an INTENSE 30 minute full body dumbbell workout that will target every muscle group to help you become stronger, build lean muscle and burn fat for up to 48 hours for hours after the workout leaving you feeling GREAT!

This home dumbbell workout is challenging, so use manageable weights to ensure you get through the entire workout. We’ve added dumbbell tips throughout the video so you know what we’re using at all times – just look at the screen prior to the exercise coming up. Workout details listed below.

* * * *

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

* * * *

Workout Details:
⏱️ Duration: 30 minutes
🏋️ Equipment: Two sets of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 30 seconds work, 15 seconds rest

The exercises for this full body workout with dumbbells are:

Lower Body Dumbbell Exercises
0:20 – Goblet Squat
1:05 – Side Lunge Dumbbell Switch
1:50 – Sumo Deadlift
2:35 – 1-1/2 Sumo Squat
3:20 – Staggered Squat Right
4:05 – Staggered Squat Left
4:50 – Squat Step Right to Squat
5:35 – Squat Step Left to Squat
6:20 – Suitcase Squat
7:05 – Squat Pulse

Back & Biceps Dumbbell Exercises
7:50 – Alternating Curls
8:35 – Dumbbell Swing
9:20 – Alternating Bent Over Rows
10:05 – Hammer Curls
10:50 – Good Mornings
11:35 – Supine Row
12:20 – Renegade Row Push Ups
13:05 – Rear Delt Flyes
13:50 – RDL + Bent Over Row
14:35 – Circle Curls

Shoulders Dumbbell Exercises
15:20 – Thrusters Right
16:05 – Thrusters Left
16:50 – Upright Row
17:35 – Arnold Press
18:20 – Lateral Raises
19:05 – Hammer Press
19:50 – Snatch to Push Up Right
20:35 – Snatch to Push Up Left
21:20 – 45° Press
22:05 – Alternating Iso Press

Chest & Triceps Dumbbell Exercises
22:50 – Tricep Press
23:35 – Skull Crushers
24:20 – Chest Press Twist
25:05 – Alternating Hammer Press
25:50 – Dumbbell Flyes
26:35 – Diamond Press
27:20 – Dumbbell Push Ups
28:05 – Alternating Pec Squeeze
28:50 – Diamond Push Ups
29:35 – Overhead Tricep Extensions

* * * *

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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Join Now: https://bit.ly/TIFFxDANjoin

* * * * *

Looking for a full body dumbbell workout that focuses on push exercises? This 35 minute routine is perfect for targeting your chest, shoulders, triceps, quads, and calves. With a 4 minute warm up followed by 30 minutes of intense exercises, you’ll be pushing your body to the limit and seeing results in no time.

Most of the exercises in this workout are performed for 40 seconds, with 20 seconds of rest between each move. At the end of each round, you’ll tackle a 50 second exercise followed by a 30 second break before moving on to the next round. This structure keeps your heart rate up and ensures that you’re getting the most out of every minute.

So grab your dumbbells, hit play, and get ready to push yourself to new heights!

* * * * *

**SCROLL FOR WORKOUT DETAILS**

Links:
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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

⏱️ Duration: 35 Minutes + Cool Down & Stretch workout)
🏋️♂️ Equipment: Set of dumbbells (I’m using adjustable dumbbells, but I recommend a light, medium and heavy set if possible)
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7′ x 4′ x 8mm.
► Check it out at https://bit.ly/YoGorillaTD and Use code TXD 10%
⏱️ Intervals: 40 seconds work, 20 seconds rest; there will be 50/30 intervals at the end of a few rounds // FINISHER: 40/40 no rest

Exercises for this 35 minute full body dumbbell workout – push day workout are:

4 MIN WARM UP – 8×30 SEC EA
0:26 Jump Rope
0:56 Arm Circles
1:26 Hand Release Push Ups
1:56 Plank Toe Touches
2:26 Squat Toe Taps
2:56 Side to Side Squats
3:26 Frog Squats
3:56 Run in Place

CHEST – 40/20
4:46 Dumbbell Bench Press // 35 lb DBs, Bench
5:46 Incline Dumbbell Bench Press // 35 lb DBs, Bench
6:46 Dumbbell Chest Fly // 30 lb DBs, Bench
7:46 Dumbbell Bench Press // 35 lb DBs, Bench
8:46 Incline Dumbbell Bench Press // 35 lb DBs, Bench
9:46 Dumbbell Chest Fly // 30 lb DBs, Bench
10:46 Dumbbell Push Ups // 30 lb DBs (Timing: 50/30)

QUADS & CALVES – 40/20
12:06 Squat // 40 lb DBs
13:06 Bulgarian Split Squat R // 30 lb DBs, Bench
14:06 Bulgarian Split Squat L // 30 lb DBs, Bench
15:06 Calf Raises // 30 lb DBs
16:06 Squat // 40 lb DBs
17:06 Bulgarian Split Squat R // 30 lb DBs, Bench
18:06 Bulgarian Split Squat L // 30 lb DBs, Bench
19:06 Calf Raises // 30 lb DBs
20:06 Squat Pulses // Bodyweight (Timing: 50/30)

SHOULDERS
21:26 Seated Dumbbell Shoulder Press // 25 lb DBs, Bench
22:26 Dumbbell Lateral Raise // 15 lb DBs
23:26 Dumbbell Rear Delt Row // 25 lb DBs
24:26 Seated Dumbbell Shoulder Press // 25 lb DBs, Bench
25:26 Dumbbell Lateral Raise // 15 lb DBs
26:26 Dumbbell Rear Delt Row // 25 lb DBs
27:26 Plank Shoulder Taps // Bodyweight (Timing: 50/30)

TRICEPS
28:46 Dumbbell Tricep Overhead Extension // 30 lb DBs, Bench
29:46 Bench Tricep Dips // Bodyweight, Bench
30:46 Dumbbell Tricep Overhead Extension // 30 lb DBs, Bench
31:46 Bench Tricep Dips // Bodyweight, Bench
32:46 Cobra Push Ups // Bodyweight (Timing: 50/30)

FINISHER – 40/40, No Rest
33:56 Slow Eccentric Push Ups – Max Reps // Bodyweight
34:36 Low Hold Push Up Pulses – Max Reps // Bodyweight

35:36 COOL DOWN & STRETCH

* * * * *

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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Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel’s mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin

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Ready to sculpt muscle and torch calories from your living room? This 35 minute FULL BODY workout with dumbbells is your go-to for building strength, boosting endurance, and leaving you feeling energized.

Grab 2-3 sets of dumbbells (I use 30, 20, and 10 lbs – you’ll need light ones, 2.5-10 lbs, for abs) and a mat, and you’re ready to turn your space into a muscle-building and calorie-blasting inferno.

Here’s the drill:

• Each round is a tri-set with 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 30 sec, so you’ll complete all 3 exercises each round without rest, for a total of 90 seconds, before taking a 30 sec rest.
• Scroll down for the full workout list.

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
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Links:
✅ Get 20% Off My Favorite Apparel – https://www.legends.com/?ref=tiffxdan – Code: TIFFXDAN
🩳 LTK – https://www.shopltk.com/explore/TIFFxDAN/
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🏋🏼♀️ Workout mat – https://bit.ly/YoGorillaTD – Use code TXD 10%
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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
💾 Unbreakable Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

⏱️ Duration: 35 Minutes
🏋️♂️ Equipment: 2-3 sets of dumbbells (for reference I’m using 30, 20, and 10 lb dumbbells – make sure you have one light set (2.5 – 10 lbs) for the weighted abs portion. You’ll also want a workout mat.
⏱️ Intervals: 30 seconds work, 20 seconds rest // 90 second finisher (30/30/30, no rest)

Exercises for this 35 minute full body build & burn dumbbell workout:

**CHEST**

0:24 Chest Press
0:54 Iso Hold Chest Press R
1:24 Iso Hold Chest Press L

2:24 Chest Flyes
2:54 Iso Hold Chest Flyes R
3:24 Iso Hold Chest Flyes L

4:24 Dumbbell Push Ups
4:54 Dumbbell Staggered Push Ups R
5:24 Dumbbell Staggered Push Ups L

**LEGS**

6:24 RDL
6:54 B-Stance RDL R
7:24 B-Stance RDL L

8:24 High Squat
8:54 Goblet Squat
9:24 Air Squat

10:24 Forward Lunges
10:54 Forward Lunges
11:24 Forward Lunges

**ABS**

12:24 Weighted Hollow to Tuck
12:54 Weighted Deadbug R
13:24 Weighted Deadbug L

14:24 Weighted High Crunch
14:54 Weighted Cross Crunch R
15:24 Weighted Cross Crunch L

16:24 Weighted Russian Twists
16:54 Weighted Leg Raises
17:24 Weighted Reverse Crunches

**BACK**

18:24 Bent Over Row
18:54 Bent Over Row R
19:24 Bent Over Row L

20:24 Good Morning
20:54 Good Morning
21:24 Good Morning

22:24 Renegade Rows
22:54 Plank Rows
23:24 Renegade Rows

**SHOULDERS**

24:24 Upright Rows
24:54 Upright Rows R
25:24 Upright Rows L

26:24 Seated Shoulder Press
26:54 Seated Shoulder Press R
27:24 Seated Shoulder Press L

28:24 Bent Over Rear Delt Rows
29:24 Bent Over Rear Delt Rows R
29:54 Bent Over Rear Delt Rows L

**ARMS FINISHER**

30:24 Standard Curls
30:54 Alternating Curls
31:24 Waiter’s Curl

32:24 Overhead Extensions
32:54 Overhead Extensions R
33:24 Overhead Extensions L

34:14 COOL DOWN & STRETCH

* * * * *

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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