This 35 minute drop set dumbbell workout is exactly what you need to BUILD muscle and endurance. If you've skipped the dumbbells workouts in the past, the I'm asking you to take a chance on this one. Strength training is incredibly effective at not only building muscle strength and tone, but the added weight places an extra amount of exertion on you throughout each of the exercises, resulting in more calories burned. This is key for losing body fat.

Here's how this workout will go down:
– Each round consists of 3 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 20 sec, so you'll complete all 3 exercises each round without rest, for a total of 60 seconds, before taking a 20 sec rest.
– There are a few exercises that are the exception to this as we do some unilateral movements, but the 20/20/20 second format will be consistent throughout the workout.

Don't forget to warm up before your workout!
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WORKOUT DETAILS

👉🏼 Duration: 35 Mins + 5 Min Cool Down
👉🏼 Equipment: One set of dumbbells (I'm using 25 lb / 11.3 kg dumbbells), a bench (optional) and a mat.
👉🏼 Timing: 20 Sec Work x3, 20 Sec Rest

0:30 Lower Body Exercises

Sumo Squat Deadlift x2 Dumbbells
Sumo Squat Deadlift x1 Dumbbell
Sumo Squat Bodyweight Only

Alt Forward Lunge x2 Dumbbells
Alt Forward Lunge x1 Dumbbell
Alt Forward Lunge Bodyweight Only

High Squat x2 Dumbbells
Goblet Squat x1 Dumbbell
Air Squat Bodyweight Only

Alt Rear Lunge x2 Dumbbells
Alt Rear Lunge x1 Dumbbell
Alt Rear Lunge Bodyweight Only

5:50 Abs & Core

Crunches
Alt Cross Crunches
Prayer Crunch

Flutter Kicks
Reverse Crunches
Hip Lifts

Side Plank Dips R
Plank Hip Dips
Side Plank Dips L

9:50 Upper Body Exercises

Bent Over Row x2 Dumbbells
Bent Over Row R x1 Dumbbell
Bent Over Row L x1 Dumbbell

Arnold Press x2 Dumbbells
Arnold Press R x1 Dumbbell
Arnold Press L x1 Dumbbell

Bent Over Supine Row x2 Dumbbells
Bent Over Supine Row R x1 Dumbbell
Bent Over Supine Row L x1 Dumbbell

L-Sit Shoulder Press x2 Dumbbells
L-Sit Shoulder Press R x1 Dumbbell
L-Sit Shoulder Press L x1 Dumbbell

15:10 Abs & Core

Tuck to Extend
Sprinter’s Sit Up R
Sprinter’s Sit Up L

Leg Lifts
Alt Bicycle Leg Drops + Crunch
Extended Leg Circles

Oblique Crunch Kicks R
Crunch Kicks
Oblique Crunch Kicks L

19:10 Lower Body Exercises

RDL x2 Dumbbells
Single Leg RDL R x1 Dumbbell
Single Leg RDL L x1 Dumbbell

Bulgarian Lunge R x2 Dumbbells
Bulgarian Lunge R x1 Dumbbell
Bulgarian Lunge R Bodyweight Only

Bulgarian Lunge L x2 Dumbbells
Bulgarian Lunge L x1 Dumbbell
Bulgarian Lunge L Bodyweight Only

Glute Bridge x2 Dumbbells
Single Leg Glute Bridge R Bodyweight Only
Single Leg Glute Bridge L Bodyweight Only

24:30 Abs & Core

Side Reach Crunch to Left Side
Tabletop Crunch (touch toes)
Side Reach Crunch to Right Side

Scissor Kicks on Elbows
Leg Extension Abductions
Butterfly Sit Ups

Oblique V Ups R
Oblique V Ups L
Hollow Hold

28:30 Upper Body Exercises

Chest Press x2 Dumbbells
Ico Chest Press R x1 Dumbbell
Ico Chest Press L x1 Dumbbell

Chest Flyes x2 Dumbbells
Ico Chest Flyes R x1 Dumbbell
Ico Chest Flyes L x1 Dumbbell

Alt Hammer Curls x2 Dumbbell
Hammer Curls x2 Dumbbells
Alt Hammer Curls x2 Dumbbell

Alt Cross Body Curls x2 Dumbbells
Cross Body Curls x2 Dumbbells
Alt Cross Body Curls x2 Dumbbells

33:50 Finisher

Thrusters x2 Dumbbells
Single Arm Snatch R x1 Dumbbell
Single Arm Snatch L x1 Dumbbell

35:10 Cool Down + Stretch


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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.