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The best way to build muscle and endurance is with a workout that is smartly designed to target different muscle groups, work them hard, and give them a break. This drop set dumbbell workout is just that. In just 30 minutes, you'll build muscle and endurance. This workout will send your heart racing - so go at your own pace to get the most out of this workout.
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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: 2 sets of dumbbells (I'm using 20 & 30 lbs), a chair and your mat.
⏱️ Intervals:
• Each round is a tri-set with 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 30 sec, so you'll complete all 3 exercises each round without rest, for a total of 90 seconds, before taking a 30 sec rest.
Exercises for this 30 minute full body dumbbell workout:
LOWER BODY
0:20 Foot Elevated Lunge R x2 DBs
0:50 Foot Elevated Lunge R x1 DB
1:20 Foot Elevated Lunge R Bodyweight
2:20 Foot Elevated Lunge L x2 DBs
2:50 Foot Elevated Lunge L x1 DB
3:20 Foot Elevated Lunge L Bodyweight
4:20 Elevated Curtsy Lunge R x2 DBs
4:50 Elevated Curtsy Lunge R x1 DB
5:20 Elevated Curtsy Lunge R Bodyweight
6:20 Elevated Curtsy Lunge L x2 DBs
6:50 Elevated Curtsy Lunge L x1 DB
7:20 Elevated Curtsy Lunge L Bodyweight
8:20 Feet Elevated Squat x2 DBs
8:50 Feet Elevated Squat x1 DB
9:20 Feet Elevated Squat Bodyweight
ABS + CORE
10:20 Single Crossed Leg Reverse Crunch R
10:50 Single Crossed Leg Reverse Crunch L
11:20 Reverse Crunches
12:20 Eagle Arm Crunches
12:50 Double Leg Raises
13:20 L-Sit Toe Touches
14:20 Side Plank Hold R
14:50 Side Plank Dips R
15:20 Side Plank Reach Through R
16:20 Side Plank Hold L
16:50 Side Plank Dips L
17:20 Side Plank Reach Through L
18:20 Bicycle Leg Lowers
18:50 Alt Single Leg V-Ups
19:20 Crunch Kicks
UPPER BODY
20:20 L-Sit Shoulder Press x2 DBs
20:50 L-Sit Shoulder Press R x1 DB
21:20 L-Sit Shoulder Press L x1 DB
22:20 Bent Over Row x2 DBs
22:50 Bent Over Row R x1 DB
23:20 Bent Over Row L x1 DB
24:20 Chest Press x2 DBs
24:50 Chest Press ISO R x1 DB
25:20 Chest Press ISO L x1 DB
26:20 Bicep Lowers x2 DBs
26:50 Bicep Uppers x2 DBs
27:20 Bicep Full Range x2 DBs
28:20 Tricep Press x2 DBs
28:50 Lying Overhead Extension x1DB
29:20 Skull Crusher Push Ups
FINISHER | 30/30/30, No Rest
30:20 Snatch R x1 DB
30:50 Snatch L x1 DB
31:20 Thrusters x2 DBs
COOL DOWN + STRETCH
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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!