40 Min Full Body SUPERSETS with Dumbbells (Strength Training) | FULL BODY Series 21

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Welcome to today's 40 minute full body supersets workout with dumbbells! This strength training session is designed to maximize efficiency and keep your muscles engaged by pairing exercises that target complementary muscle groups.

You'll work through four groups of supersets, each focusing on a specific combination of muscle groups: quads and calves, shoulders and glutes, back and biceps, and chest and triceps. Perform each superset for 40 seconds back-to-back, followed by a 20 second rest before moving on to the next superset. We’ll end the workout with a 60 second AMRAP (as many rounds as possible) finisher. Hit play and let’s get to work.

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**WORKOUT DETAILS*

⏱️ Duration: 38 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 30 & 50 lb dumbbells; Tiff is using 10 lb dumbbells.
⏱️ Superset Intervals: 40/40 / 20 Sec Rest
🔥 Finisher: 60 Sec AMRAP
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this 40 Minute Full Body SUPERSETS workout with Dumbbells

Warm Up // 8x30
High Knees
Squat to Hip Openers
Lateral Lunges
Pike Calf Stretch
Bird Dogs
Mountain Climbers
Plank Toe Taps
Jumping Jacks

Workout // 40/40/20

Quads & Calves // 40/40/20
Heel Elevated Squat
Calf Raises Toes Out

1-1/2 Goblet Squat
Calf Raises Toes In

Front Foot Elevated Lunge R
Single Leg Calf Raise R

Front Foot Elevated Lunge L
Single Leg Calf Raise L

Suitcase Squat
Calf Raise Pulses

Shoulders & Glutes // 40/40/20
Arnold Press
Romanian Deadlift

Shoulder Press
Curtsy Lunges

45° Press
Lateral Lunges

Upright Row
Sumo Deadlift Partials

Rear Delt Fly
Rear Lunges

Back & Biceps // 40/40/20
Bent Over Row
Hammer Curl

Supinated Row
Standard Curl

Good Morning
Cross Body Curl

Dumbbell Swing
Lower Circle Curls

Bent Over Wide Row
Reverse Curl

Chest & Triceps // 40/40/20
Chest Press
Skull Crushers

Chest Flyes
Dumbbell Pullovers

Reverse Grip Chest Press
Diamond Press

Dumbbell Push Ups
Tricep Push Up Hold & Pulse

Alt Pec Raises
Overhead Tricep Extension

Finisher / 60 / AMRAP
Squat x5
Shoulder Press x5
Squat to Press x3

Cool Down & Stretch (4 mins)

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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!