Get ready to torch calories and sculpt your entire body with this efficient 40 minute full-body dumbbell workout! We'll kick things off with a dynamic 4 minute warm-up to prime your muscles for the challenging circuits ahead.

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With 7 circuits of 4 exercises each, you'll target every major muscle group, including your shoulders, back, triceps, quads, calves, chest, biceps, hamstrings, and glutes. This strategic combination of exercises ensures a balanced, comprehensive workout that will leave no muscle untouched.

After powering through the circuits, we'll ramp up the intensity with a metabolic finisher that'll have you burning calories long after the workout ends. We'll end with a 4 minute cool down and stretch. Whether you're a beginner or have worked out with my hundreds of times, this perfect full body dumbbell workout is your one-stop solution for head-to-toe strength and definition!

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⏱️ Duration: 40 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.
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⏱️ Intervals: 50/25 // Finisher: 30/30/30, no rest between exercises

Exercises for this 40 minute complete full body dumbbell workout:

WARM UP // 8x30 EA
0:25 Arm Circles
0:55 Seal Jacks
1:25 Walking Lunges
1:55 Pike Calf Stretch
2:25 Runner Stretch
2:55 Jumping Jacks
3:25 Hamstring Sweeps
3:55 Run in Place

SHOULDERS // 50/25
4:45 Half Kneeling Shoulder Press R
6:00 Half Kneeling Shoulder Press L
7:15 Bent Over Rear Delt Fly
8:30 Alternating One Arm Snatch

BACK // 50/25
9:45 One Arm DB Row w/Pause R
11:00 One Arm DB Row w/Pause L
12:15 Gorilla Rows
13:30 Plank Rows

TRICEPS // 50/25
14:45 Tricep Kickback R
16:00 Tricep Kickback L
17:15 Skull Crushers
18:30 Diamond Push Ups

QUADS & CALVES // 50/25
19:45 Staggered Squat R
21:00 Staggered Squat L
22:15 Suitcase Squat
23:30 Toes Out Calf Raises

CHEST // 50/25
24:45 Iso Dumbbell Chest Press
26:00 Dumbbell Fly Neutral Grip
27:15 Dumbbell Twist Chest Press
28:30 Dumbbell Peck Fly

BICEPS // 50/25
29:45 Zottman Curls
31:00 Preacher Curl R
32:15 Preacher Curl L
33:30 Cross Body Curls

HAMS & GLUTES // 50/25
34:45 B-Stance RDL R
36:00 B-Stance RDL L
37:15 Hip Thrust
38:30 KAS Hip Thrust

FINISHER // 30/30/30
39:45 Thruster R
40:15 Thruster L
40:45 Burpee Deadlift

41:35 COOL DOWN & STRETCH

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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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