35 Min Full Body TEMPO Workout with Dumbbells (Strength Training) | FULL BODY Series 13

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Welcome to today's 35 minute full body tempo workout with dumbbells, the latest in our FULL BODY Series! This strength training session is designed to challenge your muscles in new ways by incorporating tempo variations, focusing on controlled eccentrics, paused reps, and speed work.

Throughout the workout, you'll target each major muscle group with three different tempo variations for each exercise. The 5-0-1 tempo emphasizes slow, controlled eccentric movements, while the 1-5-1 tempo includes paused reps to increase time under tension. Finally, the 2-0-0 tempo encourages explosive, fast-paced reps to develop power and speed. By combining these tempo variations, you'll stimulate muscle growth, improve strength, and enhance overall fitness.

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**WORKOUT DETAILS*

⏱️ Duration: 35 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 20 lb dumbbells; Tiff is using 8 lb dumbbells.
⏱️ Intervals: 30/20 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this Full Body TEMPO Workout with Dumbbells

5-0-1 Tempo = Controlled Eccentrics
1-5-1 Tempo = Paused Reps
2-0-0 Tempo = Speed Work

WARM UP // 30x8
Jumping Jacks
In/Out Squats
Front to Back Lunges R
Front to Back Lunges L
Push Ups
Superman
Plank Toe Touches
Squat + Front Kicks

QUADS // 30/20
High Squat // 5-0-1 Tempo
High Squat // 1-5-1 Tempo
High Squat // 2-0-0 Tempo

BACK // 30/20
Bent Over Row // 5-0-1 Tempo
Bent Over Row // 1-5-1 Tempo
Bent Over Row // 2-0-0 Tempo

SHOULDERS // 30/20
Shoulder Press // 5-0-1 Tempo
Shoulder Press // 1-5-1 Tempo
Shoulder Press // 2-0-0 Tempo

HAMS/GLUTES // 30/20
RDL // 5-0-1 Tempo
RDL // 1-5-1 Tempo
RDL // 2-0-0 Tempo

CHEST // 30/20
DB Chest Press // 5-0-1 Tempo
DB Chest Press // 1-5-1 Tempo
DB Chest Press // 2-0-0 Tempo

BICEPS // 30/20
Hammer Curls // 5-0-1 Tempo
Hammer Curls // 1-5-1 Tempo
Hammer Curls // 2-0-0 Tempo

QUADS // 30/20
Suitcase Squat // 5-0-1 Tempo
Suitcase Squat // 1-5-1 Tempo
Suitcase Squat // 2-0-0 Tempo

BACK // 30/20
Good Morning // 5-0-1 Tempo
Good Morning // 1-5-1 Tempo
Good Morning // 2-0-0 Tempo

DELTS // 30/20
Bent Over Rear Delt Row // 5-0-1 Tempo
Bent Over Rear Delt Row // 1-5-1 Tempo
Bent Over Rear Delt Row // 2-0-0 Tempo

HAMS/GLUTES // 30/20
Glute Bridge // 5-0-1 Tempo
Glute Bridge // 1-5-1 Tempo
Glute Bridge // 2-0-0 Tempo

CHEST // 30/20
DB Chest Fly // 5-0-1 Tempo
DB Chest Fly // 1-5-1 Tempo
DB Chest Fly // 2-0-0 Tempo

TRICEPS // 30/20
Overhead Extensions // 5-0-1 Tempo
Overhead Extensions // 1-5-1 Tempo
Overhead Extensions // 2-0-0 Tempo

FINISHER // 30/30/30
Split Squat Pulse R
Split Squat Pulse L
Push Up Pulse

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!