30 MIN FULL BODY DUMBBELL WORKOUT | Strength + Metcon, No Repeats

A 30 minute full body dumbbell workout that works its way down: heavy strength, heavy conditioning, a medium conditioning flow and a light Tabata to finish. Every block stays on one weight, so you only change dumbbells in the rests, and the card on screen tells you what to grab. Just press play and follow along. 💪 Want the full version? It's in the TIFFxDAN app, with a weighted core block, plus programs that tell you what to do each day and every workout ad free on your phone, laptop or TV. Try it free for 7 days → https://app.tiffxdan.com/yt This one is from week one of Hybrid, our 8 week program in the app. Choose each weight for the last move in the block, not the first. Follow either of us. When Tiff's move is different, that's your easier option. Duration: 32 minutes, includes warm up and cool down Equipment: 3 sets of dumbbells (heavy, medium, light) and a mat Strength + Heavy Conditioning: 40s work, 20s rest Conditioning Flow: 35s work, 20s rest Tabata: 20s work, 10s rest Dumbbells Used for Reference Dan: 40 lb // 18 kg (heavy), 30 lb // 14 kg (medium), 20 lb // 9 kg (light) Tiff: 15 lb // 7 kg (heavy), 12.5 lb // 6 kg (medium), 7.5 lb // 3 kg (light) Workout Details Warm Up // 30s each, no rest Squat to Reach Bent Over T Raises Reverse Lunge + Rotation Plank Toe Touches Push Ups / Knee Push Ups Pike Calf Stretch Block 1: Hybrid Strength // heavy, 40s work, 20s rest Goblet Squat Push Ups / Knee Push Ups Romanian Deadlift Bent Over Row (neutral grip) Reverse Lunge (alternating) Chest Press Shoulder Taps / Knee Shoulder Taps Lateral Lunge (alternating) Block 2: Heavy Conditioning // Dan heavy, Tiff medium, 40s work, 20s rest Curtsy Lunge (alternating) Hammer to Shoulder Press Push Press Alternating Dumbbell Snatches Block 3: Conditioning Flow // medium, 35s work, 20s rest Deadlift to Upright Row Curl to Press Side Squat Dumbbell Pick Up Dumbbell Swing Renegade Row / Plank Row Plank Dumbbell Drag / Knee Plank Drag Step Back Lunge to Knee Drive (alternating) Staggered Squat Walk Tabata Finisher // light, 20s work, 10s rest Thrusters Mountain Climbers Dumbbell Push Ups / Knee Push Ups Heismans 1 1/2 Squat Jumps / Squat to Calf Raise Commandos / Knee Commandos Pop Squats / Step Out Squats Spider Climbers Cool Down & Stretch // 30s each Chapters 0:00 Intro 0:50 Warm Up 4:25 Block 1: Hybrid Strength 12:50 Block 2: Heavy Conditioning 17:15 Block 3: Conditioning Flow 25:00 Tabata Finisher 29:10 Cool Down & Stretch #dumbbellworkout #fullbodyworkout #metcon 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.