40 Min FULL BODY Workout with Dumbbells (Strength Training) | FULL BODY Series 01

Today's 40 minute full body workout with dumbbells is a strength training session designed to target all your major muscle groups, and the best part is, you can do it right at home or at the gym.
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We've selected a variety of exercises to ensure that you get a well rounded, challenging workout. From compound movements like squats and rows to isolation exercises like tricep extensions and weighted crunches, this session will help you build strength and definition throughout your entire body. Scroll down for workout details.
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WORKOUT DETAILS
⏱️ Duration: 40 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 20 & 30 lb dumbbells; Tiff is using 10 lb dumbbells.
⏱️ Intervals: 40 sec work, 20 sec rest
🔥 Finisher: 60 sec
🧊 Cool Down & Stretch: 20 sec x 12 (4 mins)
Exercises for this 40 minute full body workout with dumbbells:
Warm Up (4 mins) // 30 sec x8
Alternating Knee Hugs
Quad Stretch & Reach
Arm Circles
High Knee Presses
Lateral Ground Taps
Butt Kicks
Side-to-Side Squats
Squat & Twist
Workout (32 mins) // 40/20
Bent Over Row R
Bent Over Row L
Bent Over Rows
Iso Chest Press R
Iso Chest Press L
Chest Press
Plank Row R
Plank Row L
Renegade Rows
Chest Flyes
Dumbbell Pullovers
Decline Chest Press
Staggered Squat R
Staggered Squat L
Front Squat
Half Kneeling Shoulder Press R
Half Kneeling Shoulder Press L
Arnold Press
B-Stance RDL R
B-Stance RDL L
RDL
Rear Delt Row R
Rear Delt Row L
Rear Delt Rows
1/2 Kneeling Woodchopper R
1/2 Kneeling Woodchopper L
Plank Dumbbell Drags
Alternating Twist Curls
Overhead Tricep Extension
Alternating Cross Body Curls
Weighted Crunches
Weighted Russian Twists
Weighted High Crunch
Narrow Tricep Press
Zottman Curls
Skull Crushers
Finisher // 60 ec
Makers
Cool Down & Stretch (3 mins)
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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!

[@TIFFxDAN]

New to the channel? Click the SUBSCRIBE button to never miss another video like this! 🔔 bit.ly/TIFFxDAN

[@mountainmom3205]

I absolutely this format!❤❤❤❤❤ your videos have always been great, but the joint workout, the weight suggestions, the excercise variants is so so helpful for a females like me. I'm still working on getting my first push up. Thank you so much for putting in time and thought into how to improve your content for everyone!!!

[@TIFFxDAN]

Thank you so much for sharing your feedback! We are so glad this was helpful - we will make sure to do more like these! Thank you so much for being here! So excited for you working towards your first push-up! You'll get there in no time!!!

[@cyberturnip1]

Starting this for the 3rd time. 2 rounds with a calorie controlled diet and trying to maintain at least 10000 steps per day. Lost on average 1lb per week and getting comments (good!) from people. Hoping to hit my target weight by day 42. Put the routine into Microsoft to-do to remind me! Thanks!

[@exopro2588]

I've done the previous programme and although I absolutely loved them the issue (for me) was twofold. 1) I am very time poor and my work /life is erratic. Some days I would miss a workout but had to find a way to work it back in or I was unbalanced in terms of muscle groups exercised. 2) I watch these on a smallish screen and I quite often had to double back to check weights/form. I came to the conclusion that full body workouts were the way to go. And with this program and the way it is presented (plus with Tiff, so I can work my way up) you've absolutely nailed it! Thank you!!

[@TIFFxDAN]

Thank you so much for sharing this. It's so helpful for us to understand what our community likes/wants/needs. So this is super helpful! So glad this is right up your alley and works with your schedule. It really is incredible what these full body workouts can do - we did this series right before our summer vacation and felt better than ever. Thanks again. Appreciate you being here.

[@robertwm92]

I really love that you have added warmups to your videos! It saves me so much time! I also love the addition of Tiff to videos where she gives viewers a modified way of doing exercises! Lastly, I love when you introduce her at the beginning 😂 She looks at you like honey please let’s get started 😂 You two are doing a great job. Just say you dropped a video for Memorial Day too. Thank you 🥳

[@TIFFxDAN]

Thank you... love reading this! Thanks for being here! Hope you love this series as much as we do!

[@billyhughes9776]

Working around a shoulder injury so just modified the shoulder exercises. LOVE IT!

[@TIFFxDAN]

Awesome job! Wishing you a speedy recovery!

[@brenimendez]

Thank you for these ! Just finished the 6 week shred 3 program….my arms !!! I’ve never had muscles like this !

[@TIFFxDAN]

Thank you so much and congrats on completing the 6 Week Shred 3 program!!! Let's see those arms - we love before & after pics. DM on Insta or email us - tiffxdan at gmail

[@thefifthstage369]

There you go guuuuurl!

[@Elena-px7bj]

Just the kind of full body I wanted - so right up my street 😃! Thank you so much guys 🙏

[@TIFFxDAN]

Glad you like it! If you love full body workouts then you’ll love this series!

[@adamchristensen3211]

Just started the full body series, great workout. Looking forward to trying the others!

[@TIFFxDAN]

Love it!! Glad to have you along!

[@sams.4388]

Thank you. Great workout. My upper body is toast. My legs could have used a bit more work, but overall an excellent and efficient workout.

[@TIFFxDAN]

Thank you! Appreciate the feedback!

[@lynnstpierre]

Always so happy to see a Dan & Tiff workout! You guys ROCK!

[@TIFFxDAN]

🙌🏼🔥

[@scudderbrown9275]

This is my favorite workout setup so far. I love having you both side by side to give me variations when needed. Thank you for all your videos!

[@baktash.4206]

i started working out with your free videos thank you

[@TIFFxDAN]

Welcome!!! So glad to have you here with us!

[@hectorcadillo8569]

Excelente entreno tiff x dann siempre llevándonos a nuevos niveles de intensidad, saludos desde Lima, Perú.😊❤

[@TIFFxDAN]

Thank you so much!

[@samahquraishi4981]

This is the first time I’m going to follow along with the 6WS! So excited! Thank you guys🙏🏼♥️

[@TIFFxDAN]

Amazing!!!!! So excited for you! Glad to have you here!!!

[@erinmichelle4475]

Awesome 🤩!!! Exactly what I needed. Thank you so much 🙏🏼🙏🏼🙏🏼 you guys are the best 🔥🔥🔥

[@TIFFxDAN]

You’re welcome! Be sure to download the FREE 6 week FULL BODY Series schedule at tiffxdan.com/6-week-full-body-home-workout-program/. Enjoy!!

[@konzhab3998]

Great work. Thank you.I did it this morning. Class

[@lts1210]

Legendary❤🎉Again with the new program, thank you

[@TIFFxDAN]

Thank you so much 🙏🏼

[@jringhisen]

Love this one. Keep coming back to it. Finally nailed that finisher at Dan's pace with 30lbs! 🎉🎉

[@efficientmeditation]

I’m halfway through the 6-week program and loving it! Though I’m very tempted to jump into the new duo series you created 😅. Thank you 🙏🏻 for the amazing workouts!

[@TIFFxDAN]

So glad you are loving the 6 week shred! This series will always be here when you are ready! Appreciate you being here!

[@GooodLuuck]

Finished full 6 weeks once about 2 months ago, now starting second time 😃 Keep on doing great job!

[@beverlylucas159]

40 min full body workout with dumbbells strength training was amazing. So happy to see the support for each other. I truly enjoyed the workout. I was sweating like a Hebrew slave. Thanks guys I love you❤

[@TIFFxDAN]

Always appreciate you Bev! Just got back from vacation and we are playing catch up, so good to see your comments. Hope you are having such a wonderful summer! Grateful for you! ❤️

[@beverlylucas159]

I did the 40 min full body workout it was so so amazing. Good workout Tiff and Don. I’m sweating Ike a Hebrew slave. Much love, much health and happiness to you both. Kudos!❤❤❤❤

[@albertofcy6423]

Just saving this workout for a special day and that came today! Fantastic, thank you, as always!

[@TIFFxDAN]

Love to hear it! 🙌🏼

[@guillermocruzaguilar330]

Love this one, thank you both 😊🎉!

[@AhmedARahman-ze5wv]

Greetings from beautiful Maldives. Best tutorial videos on youtube. ✌️

[@TIFFxDAN]

Thank you so much! Really appreciate that. 🙏🏼

[@PinoyLuz]

Thanks Tiff&Dan love the 40/20 full body workouts… keep em coming 💪

[@TIFFxDAN]

You got it! 🙌🏼🔥

[@amandahyde2339]

Yup, my new favourite workout channel! 🫶🏻🙌🏻💪🏼

[@TIFFxDAN]

Such a huge compliment... thank you!!! 🙏🏼

[@martinale4448]

Great. Thanks for giving us another 6 weeks programme so soon. Will follow. Love all your workouts!

[@TIFFxDAN]

Thank you for being here. 🙏🏼

[@bobii379]

Awesome workouts, I did this with my kids, they’re following tiff and I’m following Dan, it was great! Thanks guys!!

[@TIFFxDAN]

Awe... we love that so much! Tell the kiddos we say hello and are so proud of them! Grateful to have you and the fam here with us! 🙏🏼

[@MehdiLoneRider]

Thanks a lot for this workout I might do it many times I loved it so much

[@bridgethughes2605]

Thanks for a great workout guys.much appreciated.👍🏻

[@TIFFxDAN]

Thank you 🙏🏼

[@Oibaffy71]

Great as always and great to have Tiff back in the mix... Thanks so much🙏🏼♥️🔥💪🏼

[@TIFFxDAN]

Thanks so much! Appreciate you!

[@CMehl]

Another super vidéo. You are spoiling us. Thanks Dan.

[@TIFFxDAN]

Appreciate that 🙏🏼

[@janicelee2285]

Thank you ❤❤❤ ❤❤❤😊😊😊😊 One of my favourite workout that work effectively for me

[@TIFFxDAN]

Love to hear that! Thank you! 🙏🏼

[@jpirca]

Awesome job in today's training guys...!!!

[@sandropilre6187]

Did the shred III twice. Lets try this one ❤

[@TIFFxDAN]

👏🏼 👏🏼 👏🏼

[@grainnescullion1988]

Loved this! Such a good all over body workout and the time flew by 💪

[@TIFFxDAN]

So glad you like the workout! Let's keep it going!

[@arturov85]

Feeling great, love the split format and the all-in-one!

[@TIFFxDAN]

Music to our ears!!! 🙌🏼

[@mhoguet9767]

Thank you for this great workout!

[@TIFFxDAN]

🙏🏼 🙏🏼 🙏🏼

[@Isabellad888]

What a amazing full body workout....thank you so so much your guys for providing such quality programs .. very much appreciated... 💯💯💯💪💪💪💪💪💛💛💛💛💛💯💯💯💯💯

[@TIFFxDAN]

Always appreciate your kind words and support - we are damn lucky to have you!

[@Isabellad888]

@@TIFFxDAN and I am to have you 🙌🙌🙌😍😍😍

[@mahimanandakumar6856]

This is awesome guys! The modifications are so helpful.

[@Jemma-m8n]

Another great work out !! Thank you to the both of you.

[@TIFFxDAN]

Thank you 🙏🏼

[@amanueltesfaye7461]

Blessed Thursday, God is good❤❤

[@juliavasile8310]

Such an amazing workout, really loved seeing two variations!

[@TIFFxDAN]

Love to hear that! Thank you.

[@awatefkaadan7830]

Perfect workout…thank you very much…both of you

[@verabutiniello8601]

Allenamento Super Fantastico 🤩 👏 👏 👏 👏 👏

[@TIFFxDAN]

Thank you!

[@judicaelecadet7417]

Hello 😉. Je viens tout juste de faire la séance…woahhh!! Plus de Tiffany sur les vidéos 🥳 !! Un duo qui fonctionne 💪🏽👌🏽. Grace à vos vidéos, j’ai repris une discipline et goût à prendre soin de moi. Anima sana in corpore sano. Merci tiff x dan 🫶🏽

[@TIFFxDAN]

Awesome job!!! We are so happy you liked it! 🙏🏼

[@geetmusaddi]

Thanks!! Excited for this series!

[@TIFFxDAN]

Thank you! Hope you love the series as much as we do!

[@staceylieberman4038]

Great full body workout and so cool to see both of you. Can't wait for the series! thank you!

[@TIFFxDAN]

Thanks Stacey! Hope you love it! 🙏🏼

[@bobii379]

awesome workout, thanks guys!!

[@paolorizzi1348]

Great training!!! You guys rock!

[@TIFFxDAN]

Thank you!

[@Kolibri84_]

Огненная 🔥🔥🔥🔥🔥🔥🔥силовая тренировка😊❤ Благодарю ! Великолепные!

[@TIFFxDAN]

🙌🏼🔥

[@yaniradelgado1942]

Excelente, me gusto esta clase. saludos desde panama

[@mbrown5791]

@tiffxDan great workout. Hope to do them everyday. Nice to see you do them together. Can't wait for more

[@TIFFxDAN]

Thanks buddy. Appreciate you following along, as always!

[@Mary-uz9gu]

Vous êtes trop beaux les deux, merci à vous pour cette excellent moment passé avec vous, grâce à vous je progresse à une vitesse incroyable, merci de me rendre belle et avoir confiance en moi, vous êtes les meilleurs 🙏🙏🙏🙏💪🏼💪🏼💪🏼💪🏼💪🏼🥰🥰🥰

[@TIFFxDAN]

Thank you so much for your kind words. We are so grateful to have you here with us! 🙏🏼 ❤️

[@Ludivine57510]

Super séance merci à vous deux 💪

[@TIFFxDAN]

Thank you!!

[@gabrielamoreno1968]

Estupenda sesión y más por disfrutar de ambos, son perfectos juntos

[@thefifthstage369]

Son lo máximo, los amo literal. ❤

[@TIFFxDAN]

So kind of you... thank you for always being so wonderful. We are so grateful for you!

[@Tamrungchanel]

I keep coming back to this exercise. because I'm addicted to it

[@TIFFxDAN]

We love to hear that!!! 🙌🏼🔥

[@haya5293]

Thank you ❤

[@TIFFxDAN]

🙏🏼

[@고숙-e9f]

Thank you so much.😊

[@TIFFxDAN]

Thank you!

[@alcirabolivarboliva.rromer1252]

Que bien me encantó este ejercicio gracias y mil gracias por compartir a partir de hoy nueva seguidora ❤❤

[@edithariasortegon3952]

Gracias ❤❤

[@michaelcrosby4057]

Absolutely brilliant, felt that one at the end lol. Keep up the great job.

[@TIFFxDAN]

Awesome job! So glad you liked it!!

[@ClareFrench-x7i]

Great variation of exercises thanks

[@jomorales25]

Nice... my workout for this afternoon!!!

[@TIFFxDAN]

🙌🏼 🙌🏼 🙌🏼

[@Tamrungchanel]

Tôi hoàn toàn bài tập này vì định dạng của nó tăng sức mạnh dẻo dai, điều tuyệt vời nữa là cho toàn bộ cơ thể săn chắc

[@TIFFxDAN]

So glad you liked it! Thank you! 🙏🏼

[@avallejo9603]

amazing! will do that workout tomorrow! thx for sharing!

[@TIFFxDAN]

You’re welcome! This is the first video in our new 6 week FULL BODY series 🎉 download the FREE 6 week FULL BODY Series schedule at tiffxdan.com/6-week-full-body-home-workout-program/

[@Hiwn-d2y]

Workout + music = 🤩

[@TIFFxDAN]

🙌🏼

[@Vudukat]

Thanks!

[@mjc1881]

Thank you for doing a video with you both in it. For me who cant do all of the exercises due to illness ( I can copy Tiff) x

[@TIFFxDAN]

So glad this is helpful! Hope you get feeling better!

[@andreygruzdev4753]

Прекрасный комплекс упражнений, он больше ориентирован на верх, но мне это как раз нравится, тем более вы не забываете про мышцы ABS. Продолжайте делать вашу отличную работу.

[@mohammadrasel1364]

Thanks 💐 👍💪

[@TIFFxDAN]

🙏🏼 🙏🏼 🙏🏼

[@jringhisen]

Solid set! 30lb Bottom and?! Holy...I'll get there. Makers FTW! Thanks for all the effort.

[@TIFFxDAN]

You'll get there before you know it! Great job!!!

[@nadineiris7344]

Absolutely great 😍👍 thank you so much!

[@TIFFxDAN]

Thank you! 🙌🏼

[@msok7013]

Done. Ty so much

[@TIFFxDAN]

Great job!!

[@franswissink3062]

Goodmorning Tiff&Dan, thanks you both foor this workout today like it. Very good. Byebye you bye 👋

[@TIFFxDAN]

So glad you liked it! 🙏🏼

[@SandeepNair11]

This is awesome workout. Thanks Dan & Tiff 👍💪

[@TIFFxDAN]

So glad you like it!!! 🙌🏼🔥

[@christinab.7812]

Good workout, but a little to upper body focused for my taste. I made some adjustments along the way and got a great workout in, thanks! 💪😊

[@TIFFxDAN]

Love that - always feel free to adjust! It's so nice to tailor each workout to what feels best for you! Awesome job!

[@LuceliaTavares-zz5vw]

Amei o treino 👏🏼👏🏼👏🏼

[@themarilynann]

excellent thank you

[@samahquraishi4981]

Day 1 done! So much fun!

[@TIFFxDAN]

LOVE IT!!! Great job!!!

[@dylanjodun]

Superb ❤ thank you ❤

[@TIFFxDAN]

🙏🏼 🙏🏼 🙏🏼

[@nathalirodriguezmora7103]

Me encantó super video❤

[@susanne6025]

First of all, thank you very much for the time and effort you have invested.👋🙏🥇 I will of course take the awesome version. 💪There is a reason why I can't download it. 😒It really had everything you could expect from a fullbody. I love zottmann curls 😁

[@TIFFxDAN]

Thank you so much!! I'm not sure why you aren't able to download it, unfortunately that is out of our control - but we are so happy to hear you love this workout and are so excited to have you along for our new series!!!

[@azubg7617]

❤ gracias 💪🏻 excelentes

[@TIFFxDAN]

🙏🏼 🙏🏼 🙏🏼

[@pietsee1000]

The stretching at the end is a must for me. I like the stretching in beginning slso, I always go your dynamic warm up and or both, 5 min 6ws1 warmup. Perhaps since your wife is working out Mine might also Who knows?

[@TIFFxDAN]

Stretching is a must for us as well, but it's sooo easy to skip. It's always so great to get into the habit and prioritize stretching (and warming up) - glad you like it too. Fingers crossed your wife might give a workout a try - it took Tiff years to workout with me but I love it now when she does.

[@aelielias]

Love these videos and programs - thanks so much! I see 4 different 6-week programs: the 3 different 6-week Shred programs and then this Full Body program. Are the 4 different 6-week programs for different levels? Are they basically all the same? Is there one program that would be best to start with? THANK YOU

[@rafafrej8743]

Done. Thx.

[@TIFFxDAN]

Awesome job!!!

[@IvanGreenaway]

Brilliant and so easy to follow 👍

[@TIFFxDAN]

So glad you liked it!

[@emilyoliva1967]

Great workout! ❤❤❤

[@TheSuperHeroOfLove]

And So It BEGINS!!! Let's Freaking Go Legend Bro and Legend Sis! Excited for the next 6 week!!! Ultimate Hypeman is here hahaha! 💖💎🙌∞

[@TIFFxDAN]

Just getting back into comments after being on vacation for the last couple months... So stoked to see you're doing the new series! Hope you love it as much as we do and are having the best summer.

[@TheSuperHeroOfLove]

@@TIFFxDAN I hope you all had an amazing time in Europe!!! Thank you for the Full Body Series it was definitely a fresh change of pace! I Love You Both Very Much! Thank You For All You Do! 💖💎🙌∞

[@emma-leefortune8331]

Done ✔️...good session

[@TIFFxDAN]

Awesome job!!! 🙌🏼🔥

[@user-lr5ys4nk5w]

Great workout as always!

[@TIFFxDAN]

Thank you!!

[@miakochan9985]

Thank you very much ❤❤❤❤❤❤❤❤!!!!

[@Jeremy-1359]

Thank you, thank you! What shoes are you wearing, Dan?

[@raulavalos3053]

Awesome. I am spent.

[@TIFFxDAN]

Great job!!!

[@lornathompson9958]

Tiff is here. Awesome workout.

[@TIFFxDAN]

Always love seeing your comments. ❤️

[@konzhab3998]

Great workout. Did it today. Then 10 minutes of ABS. And went to work.

[@hopedee-2838]

Great workout...works perfect for my 75 Hard Challenge!

[@deborahphiri578]

Done ❤