This 35 minute drop set dumbbell workout is exactly what you need to BUILD muscle and endurance. Strength training with dumbbells 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 30 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.
Simply follow along with the video and you'll see exactly how it works.
Don't forget to warm up before your workout!
👉🏼 • 5 Minute Warm Up + Str...
DROP SET WORKOUT DETAILS
👉🏼 Duration: 35 Mins + Cool Down
👉🏼 Equipment: One set of dumbbells (I'm using 25 lb / 11.3 kg dumbbells) and a mat.
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👉🏼 Timing: 20 Sec Work x3, 30 Sec Rest
Lower Body
0:40 Curtsy Lunge x2 Dumbbells R
1:00 Curtsy Lunge x1 Dumbbell R
1:20 Curtsy Lunge Bodyweight Only R
2:10 Curtsy Lunge x2 Dumbbells L
2:30 Curtsy Lunge x1 Dumbbell L
2:50 Curtsy Lunge Bodyweight Only L
3:40 RDL x2 Dumbbells
4:00 Singel Leg RDL x2 Dumbbells R
4:20 Single Leg RDL x2 Dumbbells L
5:10 Pause Squat x2 Dumbbells
5:30 Pause (Goblet) Squat x1 Dumbbell
5:50 Squat Pulse Bodyweight Only
Abs/Core
6:40 Side Plank Dips x1 Dumbbell R
7:00 Side Plank Hold x1 Dumbbell R
7:20 Side Plank Dips Bodyweight Only R
8:10 Side Plank Dips x1 Dumbbell L
8:30 Side Plank Hold x1 Dumbbell L
8:50 Side Plank Dips Bodyweight Only L
Upper Body
9:40 Chest Press x2 Dumbbells
10:00 Narrow Press x2 Dumbbells
10:20 Reverse Press x2 Dumbbells
11:10 Narrow Push Ups
11:30 Wide Push Ups
11:50 Diamond Push Ups
12:40 Chest Flyes x2 Dumbbells Hammer Grip
13:00 Chest Flyes x2 Dumbbells Standard Grip
13:20 Alternating Chest Flyes Slow Decline
14:10 Overhead Tricep Press x2 Dumbbells
14:30 Tricep Kickback x1 Dumbbell R
14:50 Tricep Kickback x1 Dumbbell L
Abs/Core
15:40 Single Leg Reverse Crunch R
16:00 Flutter Kicks
16:20 Single Leg Reverse Crunch L
17:10 Alt Single Leg V Ups
17:30 Scissors Crossovers
17:50 Leg Lift + Hip Lift
Lower Body
18:40 Front to Back Lunge x2 Dumbbells R
19:00 Front to Back Lunge x1 Dumbbell R
19:20 Front to Back Lunge Bodyweight Only R
20:10 Front to Back Lunge x2 Dumbbells L
20:30 Front to Back Lunge x1 Dumbbell L
20:50 Front to Back Lunge Bodyweight Only L
21:40 Lateral Lunge x2 Dumbbells R
22:00 Lateral Lunge x1 Dumbbell R
22:20 Cossack Squat Bodyweight Only R
23:10 Lateral Lunge x2 Dumbbells L
23:30 Lateral Lunge x1 Dumbbell L
23:50 Cossack Squat Bodyweight Only L
Abs/Core
24:40 Crunch + Hold
25:00 Alt Cross Crunches
25:20 Crunch Pulses
26:10 Reverse Crunches
26:30 Bicycles
26:50 Cross Punches
Upper Body
27:40 Alternating Bent Over Rows x2 Dumbbells
28:00 Alternating Bent Over Supine Rows x2 Dumbbells
28:20 Alternating Bent Over Wide Rows x2 Dumbbells
29:10 Shoulder Press x2 Dumbbells
29:30 Single Arm Shoulder Press x1 Dumbbell R
29:50 Single Arm Shoulder Press x1 Dumbbell L
30:40 Good Mornings x2 Dumbbells
31:00 Upright Rows x2 Dumbbells
31:20 Rear Delt Rows x2 Dumbells
32:10 90° Lateral Raises x2 Dumbbells
32:30 Front Raises x1 Dumbbell
32:50 45° Press x1 Dumbbell
Finisher
33:40 RDL + Bent Over Row x2 Dumbbells
34:00 Clean + Press x2 Dumbbells
34:20 Alt Curl to Press x2 Dumbbells
35:00 Cool Down + Stretch
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TIFF x DAN
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.