Build strength, muscle, and power from home! The 8 Week Stronger Challenge is your no-excuses program to get results with just dumbbells and bodyweight. Ready to level up? https://www.solin.stream/tiffxdan/program/2797
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!
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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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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
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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
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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!
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Loved this workout. Who can help me with buying dumbbells? Just wanted to have real professional dumbbells and not affording them actually even tho there are many ways for substituting that.
3/4/25 Again 400 cals
Holy hell bro, u r on another level. It has taken me closer to an hour to get thru this, but quiting isn't an option. Thanks for the inspiro!
thanks
amazing, thank you!
Hell yeah, that was great! So many swear words…
Yo i am 17 and feeling the warmth
I didn't like this workout, I think you should have descreased the amount of exercises and increase the lenght of each exercise to at least 45-50sec.
AMAZING WORKOUT
keep it up
Damn 60 percent started pouring sweat had my tongue on roof of mouth and teeth locked breathing out nose entire work out
Loved it, thank you
Que rico gracias Dios te bendiga
muerta 
Thanks!
Hi Mr
Do like this can lose fat and build muscle fast or not
Thanks for the video!! I also enjoyed the no talking part
. I would have appreciated bit less arms but few abs exercises instead to get it really full body. But that's just me 
.
Dead! Initiate CPR
Bro
i am struggling so hard.. I am getting breathless
11/18/24
I would like if you incorporate a few abs work too!!! Love this got good
Wow…what a workout…exhausting
Woof. Ouch haha
X2
Awesome job dude ty
I just graduated from the toddler room at nursery. I feel so confident about facing all those pesky preschoolers now
Thanks bro, this was really good
The generic youtube techno tracks hit different at 71%
This was awsome! thank you again!
Can i do this workout 4 times a week???
That was all shades of horrible. Loved it though
Just did this workout 12 weeks postpartum
super trening, thank you !
Love this workout so much, thank you!
I hv just gone thru the whole set, and it’s amazing, thanks Sir
Awesome workout!!!
What a shitty workout …
I absurdity love this GREAT workout. Thank you !!!
great great great . Thank you Sir.
I almost died trynna keep up with you!!!
Thanks though I’ll be back
I've been trying to get in shape for a while but keep failing due to lack of motivation. But just completed this workout, and now I am sweating buckets
Hopefully, I will keep up with this now. I really need to lose weight. Pray for me.
Abs workout bro
Tough