40 Min Full Body Dumbbell Workout (Intense Strength Training) | FULL BODY Series 23

Today's 40 minute full body dumbbell workout is an intense strength training session designed to challenge every major muscle group! This workout is perfect for those looking to take their strength and endurance to the next level.

You'll work through four targeted sections, each focusing on a specific combination of muscle groups: quads and back, chest and glutes, triceps and abs, and shoulders and biceps. Perform each exercise for 40 seconds, followed by a 20 second rest before moving on to the next. The workout ends with a challenging finisher that alternates between goblet squats, dumbbell push ups, and a squat hold with a single push up. Workout details listed below.

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⏱️ Duration: 36 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 20 & 30 lb dumbbells; Tiff is using 5 & 10 lb dumbbells.
⏱️ Intervals: 40/20 Sec Rest
🔥 Finisher: 30/30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this 40 Min Full Body Dumbbell Workout

Warm Up // 8x30
Butt Kicks
Skaters
Side to Side Squats
Slow Mountain Climbers
Pike Calf Stretch
Plank Toe Touches
Air Squats
Jumping Jacks

Workout // 40/20

QUADS & BACK
Goblet Squat
Dumbbell Swing
Sissy Squat - Bodyweight
Bent Over Row
Forward Lunges
Renegade Row
Suitcase Squat
Landmine Row

CHEST & GLUTES
Sumo Deadlift
Pec Fly
Curtsy Lunges
Chest Press
Glute Bridge
Dumbbell Flyes
Frog Pumps
Reverse Grip Chest Press

TRICEPS & ABS
Hollow to L-Sit Toe Touch
Skull Crushers
Russian Twists
Diamond Press
Prayer Crunch
Tate Press
Hollow Flutter Kicks
Diamond Push Ups

SHOULDERS & BICEPS
Arnold Press
Wide Curls
Lateral Raise
Alternating ISO Hold Curls
Rear Delt Row
Cross Body Curls
Front Raise 45° Press
Twist Curls

FINISHER // 30/30/30/30
Goblet Squats
Dumbbell Push Ups
Squat Hold
1 Push Up

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!