30 Minute Abs & Arms Workout with Dumbbells

Рет қаралды 240,781

10 ай бұрын

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Looking to really work those arms and abs? Grab a pair of dumbbells and join me for a solid 30 minutes of targeted biceps, triceps, and, abs exercises. This workout is broken out into six circuits where we'll target the biceps first, then the abs, and finish with the triceps. There are five exercises per circuit that you'll complete for 40 seconds each followed by 20 seconds of rest before moving on to the next circuit.
I'm using lighter dumbbells for this workout and am working in a more controlled fashion, but you can adjust this workout for your goals by lifting heavier and doing fewer reps or focusing on toning by reducing your weight and doing more reps. Either way, you'll get in a great workout. See below for the workout details and let's get to it!
**SCROLL FOR WORKOUT DETAILS*
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⏱️ Duration: 30 Minutes
🏋️♂️ Equipment: 1-2 sets of dumbbells (I'm using 10 & 20 lb / 5 & 9 kg dumbbells), and your mat
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⏱️ Intervals: 40 seconds work, 20 seconds of rest. Finisher: 30/30/30 +4 minute cool down
Exercises for this 30 minute arms and abs workout
BICEPS
0:20 Twist Curls
1:20 Wide Curls
2:20 Hammer Curls
3:20 Concentration Curl R
4:20 Concentration Curl L
ABS
5:20 Single Leg Extensions
6:20 Reverse Crunches
7:20 Flutter Kicks
8:20 Sitting Cross Punches
9:20 Hip Lifts
TRICEPS
10:20 Diamond Push Ups
11:20 Kickback R
12:20 Kickback L
13:20 Overhead Extensions
14:20 Skull Crushers
BICEPS
15:20 Circle Curls
16:20 Crossbody Curls
17:20 Negative Curls
18:20 Iso Hold Curls
19:20 Standard Curls
ABS
20:20 L-Sit Toe Touches
21:20 Prayer Crunch
22:20 Cross Crunch + Toe Touch Alternating
23:20 Plank Dips R
24:20 Plank Dips L
TRICEPS
25:20 Tricep Push Ups
26:20 Narrow Press
27:20 Single Arm Extension R
28:20 Single Arm Extension L
29:20 Dumbbell Push Ups
FINISHER 30/30/30
30:20 21s
30:50 Starfish Crunches
31:20 Dips
32:10 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!

Пікірлер: 109

@DezorianGuy 9 ай бұрын

You're providing top notch quality, no bs, no cuts, just simple and clean to the point, straight to the muscle. Thx from the heart.❤

@TIFFxDAN 4 ай бұрын

Thank you so much! I'm glad you're loving the workouts. Appreciate your support!

@sciencemaths8777 8 сағат бұрын

From Egypt this is the best workout I've ever did iam so thankful for knowing ur workouts keep going king❤

@haught-tonofvideos1210 9 ай бұрын

I’m glad you added this , I love the combos between upper and core, core and lower vice versa. Nice mash up

@AlexHarephotographer 7 ай бұрын

The more Abs and Arms combo videos the better please Dan! You're videos are spot on.

@patrick_harder Ай бұрын

That was excellent! Keep them coming. In the best shape of my life incorporating your workouts!

@muratsirin6782 10 ай бұрын

Excellent workout, I am never disappointed, you provide always the exercices, thank you so much Dan 💪 💪 💪

@makomamoloto962 10 ай бұрын

❤I am in South Africa and have been following since the COVID lockdown and never returned to the gym.

@livingfitwithlaina8214 9 ай бұрын

I was afraid to do this looking as you do, but LOVED IT and KILLED it. Thank you!

@YouTubeETHANOL 2 ай бұрын

Doing Daily From a week seeing results already thank you bro ❤

@Yianni.Esopakis 9 ай бұрын

Love your workouts. Intensity is just right. Keep reaching new goals and strengths!!

@justycruz 10 ай бұрын

Love the 30 minute dumbbell videos. Have followed each of yours and I’m always waiting for new ones. Thank you

@crust8089 8 ай бұрын

Have u made any proggress?

@angeljrfranco5070 9 ай бұрын

Fantastic workout to start the day / week. Much thanks Dan. Cheers 👍😉💪😊

@slavamuzica 9 ай бұрын

Didn’t even notice the time flying by! Very well balanced the intensity with the sets👌 Thank you!🙏

@Mehul_Ahir 10 ай бұрын

Love your videos , and utilizing them during my workout ❤❤❤

@pulatwala8715 9 ай бұрын

Its exactly like having a personal trainer - so so grateful!

@randycruz2007 8 ай бұрын

Dude, you’re videos are amazing. I bust a workout every other day. Perfect for my lifestyle. Keep up the good work. Thank you

@GachiGotJuice Ай бұрын

This is my favorite workout throughout the week. Nice burn towards ending as well, great jobs guys on the edits and routines.

@user-wh3wr4ms2o 9 ай бұрын

Dan, this is was an excellent workout! Thank you for these videos....👍👍👍

@mosy2049 10 ай бұрын

Just did this, amazing!!! Loved it

@Isabellad888 9 ай бұрын

Absolutely love the mix of arms & abs.. thanks coach 🤩🤩🤩💪💪💪💪

@smallhabitbigsuccess 10 ай бұрын

Thank you for sharing useful knowledge. Wishing everyone who sees this comment good health, peace and happiness. Hope the channel grows more and more

@jossmorin4025 10 ай бұрын

Just finished. The pump I got is amazing. Thanks man!

@pabita07 10 ай бұрын

came in the right time! about to do this workout🤙🏼💪🏼

@ThisIsBasementFitness 8 ай бұрын

Thanks for sharing this great routine Dan! I just knocked this out after work.

@neverlookback999 2 ай бұрын

Great workout. Please keep up the good work. Thank you

@Mary-uz9gu 10 ай бұрын

Merci pour cette entraînement parfait comme d’habitude 🙏🙏🙏🙏💪🏼💪🏼💪🏼💪🏼 Tu es un coach fantastique merci infiniment

@philkester7509 7 ай бұрын

3rd time I've done. Not getting old. All the best for 2024

@neo4822 10 ай бұрын

Excelente treino para os braços. Mais uma vez. Obrigado pelo seu trabalho. Do Brasil.

@julipabon3143 7 ай бұрын

I love all your videos. You’re on of the best 🎉

@pablomartinguerrero7957 10 ай бұрын

Thanks for your workouts, I love them 💪🏼🇪🇸

@ej3978 Ай бұрын

Great workout. Thank you!

@KirillIvanov-qz9hr Ай бұрын

I used to go to the gym but then I realized there’s a much better way to keep fit. Since then I train at home and save a huge amount of time.🎉

@martinhidalgo7723 10 ай бұрын

Excellent rutine. Thanks Dan

@msok7013 10 ай бұрын

Done. Ty so much

@guillermocruzaguilar330 7 күн бұрын

Keep me in good shape 😅😅, thanks 🙏!

@paolomartingonzales2848 3 ай бұрын

Thank you for the sweat and pump ❤

@TIFFxDAN 3 ай бұрын

💪🏼🔥

@nareshpalajkar3301 9 ай бұрын

Hi sir.. I am from India so excited your video Thank sir 😊

@emyliya9353 8 ай бұрын

Thank you, brother. I love this workout 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥💕👍🙏👏

@samanthar3237 8 ай бұрын

cracking workout! The music was spot on too

@paulaswaydangrebel4126 10 ай бұрын

Thank you!!!

@archiebald2419 10 ай бұрын

Hi dan can i request workout vids that follows ppl schedule like one vid for push one for pull then one for leg day. Been doing your workouts since June man. Appreciate all the content you put out. Much love

@thearb2003 10 ай бұрын

Gotta love a good bi/tri with some Abs. Thanks so much !

@philkester7509 9 ай бұрын

Great. Thanks

@Tilakesh10X 10 ай бұрын

Sir, I am from India....I am watching your video for last 8 months. Can you make a video for Shoulder + legs combine in one video

@jayshreesatpute9076 9 ай бұрын

Me too

@zrjz340 9 ай бұрын

Why does he need to know youre from india

@mpho4729 9 ай бұрын

@@zrjz340😂

@81mccabe58 8 ай бұрын

I am not from Scotland

@alexnikitenko9718 7 ай бұрын

Tilakash, just wanted to break to you that this is NOT original content, Tiff & Dan (whomever they are) are stealing Caroline Girvan’s content, slightly changing it, and putting it out as their own. Check out Epic Endgame #38. I do mostly Caroline’s workouts but take breaks occasionally that’s how I ended up on this video, because it’s lower tempo. Good luck with your workout goals Alex

@deborahphiri3975 9 ай бұрын

Single arm whaaaat🥵😅😅. I felt the burn wow. Thank Dan😊

@Prodigy9793 10 ай бұрын

Hi Dan can you do an video with Streaching + Stretch focused more on upper body (ABS + shoulders + arm + chest) please? Ps: You are amazing and thank you for doing this and staying active 💯👑

@user-sb1wz3ub4h 10 ай бұрын

Do some 1-hour hiit workouts, with the best exercises for your abs, legs, arms and back, without equipment ❤

@providencephelps1497 10 ай бұрын

Love your videos! Would you do an upper body (ie with shoulders/chest too) and abs?

@JACKWEASEL 9 ай бұрын

Sadly I ate McDonald’s today, on the plus side this made me feel way better ! Thanks for the routine!

@CMehl 10 ай бұрын

Super serie as usual. Thanks Dan. Back from Hawaï?

@ibougassama7595 3 ай бұрын

Amazing ❤my God bless you 🙏

@TIFFxDAN 3 ай бұрын

🙏🏼

@technicplay8959 Ай бұрын

Ça me donne envie de revenir en arrière ou j’étais allé dans le sud vers Marseille et en Corse une fois et j’analysais des sensations du sud quand j’écoutais ce son en fumant un bédo chez mon voisin et on avait l’impression qu’on était dans un rêve. On imaginait cette méditerranée avec le ciel bleu.

@rexus3286 4 ай бұрын

Innitially followed because this man is stunning, but really bennifited from the workout 😅

@TIFFxDAN 4 ай бұрын

🙏🏼 Grateful you are here!

@christinahensfelt9593 5 ай бұрын

Loved this one 👌👌💯 Watching from Sweden Only thing, maybe you should wear a t-shirt, I get distracted 😁🙈

@TIFFxDAN 5 ай бұрын

😂 Grateful to have you here! We are going to Sweden this summer! 🙌🏼

@skyground7120 3 ай бұрын

Great video I’m sweating 😅

@PremKumar.S-it8et 10 ай бұрын

Love from India🇮🇳

@Guildashahin_ 4 ай бұрын

Thnks 😊

@TIFFxDAN 4 ай бұрын

🙏🏼

@chrisorr6357 10 ай бұрын

Great work out - how many days of rest in between? Thank you! 💪😎💪

@ander7585 10 ай бұрын

Get some!

@providencephelps1497 6 ай бұрын

Dan I LOVE your content. But could you do a video where you stagger the workouts? Meaning you do one exercise for triceps one for biceps then one for core? Then repeat? An ABC format instead of AAA,BBB and CCC? THANK YOU!!!

@zhuoranchen5487 9 ай бұрын

Changed my life🎉

@TIFFxDAN 5 ай бұрын

Thank you... 🙏🏼

@anatalia2558 2 күн бұрын

Antes no había anuncios. Te corta el entreno

@josephmartinez2067 7 ай бұрын

Just curious what do you put on your Apple Watch to track your fitness activity?

@user-md2sp2ku4v 10 ай бұрын

Бро ты монстр.

@fitnytech 8 ай бұрын

Strength grows in the moment when you think you can’t go on… but you keep going anyway.

@WinnerWayCoaching 9 ай бұрын

Good workout ! Only thing is that we need dumbbellls...If you don't, you can use bottle of water fo example.

@fadimeerdem4318 10 ай бұрын

👏👏👏👏👏

@giannilucaofficial 10 ай бұрын

Esercizi per rinforzare e ingrossare i polsi??

@mickaelhaques8753 10 ай бұрын

Which weigh please? Thanks for videos

@ManjulaManjula-fh6sl 10 ай бұрын

5&9kg's dumbells

@mickaelhaques8753 10 ай бұрын

@@ManjulaManjula-fh6sl Thanks

@spijker999 10 ай бұрын

Thanks Dan. Really good routine 🫶

@user-tf7rk5hi6u 9 ай бұрын

Where is Tiff?

@yasihosseini3320 9 ай бұрын

💪💪💪💪💯💯💯

@flotax3380 9 ай бұрын

25:21 aren’t they just pushups?

@FatButDisease 3 ай бұрын

Finished!! Woo, fuck me. I’m done 😂

@kalidoubarry10 10 ай бұрын

💪🏼🦍

@edvane8699 10 ай бұрын

🥰👏👏👏👏

@artimpixel2185 4 ай бұрын

Perfect workout. It just seems that there is not as much ABS stuff as for the arms. Could you perhaps extend the ABS training on these kinds of workouts?

@TIFFxDAN 4 ай бұрын

Thanks for the feedback!

@YOBRAX 10 ай бұрын

😢Sir are we dying today?...Crazy 30 mins😅

@h8erboi569 9 ай бұрын

I really appreciate your workouts but could you possibly not play ads DURING the workout? I have no problem watching 1-2 before i start or even 10 ads when the workout is finished, but I feel like the ads in between really take away a lot of intensity and concentration.