30 MIN FULL BODY DUMBBELL STRENGTH WORKOUT | At Home, Follow Along

A 30 minute full body dumbbell strength workout to follow along with at home. We start with the big lifts while you're fresh: front squats, Romanian deadlifts, chest press and bent over rows, 50 seconds on and twice through. Then one side at a time, then combos on your light pair, and a 2 minute AMRAP to finish. Just press play and follow along. 💪 Want the full 40 minute version? It's in the TIFFxDAN app, with a 10 move ab block before the finisher, 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/w/oo3wfViHzq8 📅 Free weekly plan: every Sunday we email you 3 of our workouts for the week, plus a short abs add-on → https://tiffxdan.com/plan This one is from week three of Hybrid, our 8 week program in the app. Every weight change happens in a rest, so keep all three pairs close. A bench is optional, for more range on the chest press and somewhere to rest your hand on the rows. Follow either of us. When Tiff's move is different, that's your easier option. Duration: 33 minutes, includes warm up and cool down Equipment: 3 pairs of dumbbells (Dan 30, 40 and 50 lb · Tiff 7.5, 12.5 and 15 lb), a mat, a bench if you have one (optional) Block 1, Big Lifts: 50s work, 30s rest, twice through Block 2, Unilateral: 45s work, 25s rest (30s before the single arm rows) Block 3, Combos: 40s work, 20s rest Finisher: 2 min AMRAP (5 front squats, 5 push press, 5 bent over rows, 5 Romanian deadlifts) Workout Details Warm Up // 30s each, no rest Ghost Rope Squat to Reach Forward Lunge + Rotation Hamstring Sweep Scapular Pull Backs Push Up to Plank Row Block 1 // Big Lifts Front Squat Romanian Deadlift Chest Press Bent Over Row Block 2 // Unilateral Front Rack Reverse Lunge Half Kneeling Shoulder Press R Half Kneeling Shoulder Press L Single Arm Row R Single Arm Row L Block 3 // Combos Deadlift to Upright Row Squat to Press Renegade Row / Knee Renegade Row Step Back Lunge to Curl Alternating Snatch Finisher // 2 Min AMRAP 5 Front Squats 5 Push Press 5 Bent Over Rows 5 Romanian Deadlifts Tiff: Goblet Squats + Shoulder Press Cool Down & Stretch // 30s each Chapters 0:00 Intro 0:26 Warm Up 3:26 Block 1: Big Lifts (Round 1) 9:01 Block 1: Big Lifts (Round 2) 14:21 Block 2: Unilateral 20:36 Block 3: Combos 26:01 Finisher: 2 Min AMRAP 28:46 Cool Down & Stretch #dumbbellworkout #strengthtraining #fullbodyworkout 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.