30 Min PYRAMID Full Body Dumbbell Workout (Strength Training) | FULL BODY Series 11

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Welcome to today's 30 minute pyramid full body dumbbell workout, the latest challenge in our FULL BODY Series! This strength training session is designed to push your limits and keep your muscles guessing with a pyramid style format.

In this time based workout, you'll perform each exercise for five sets, starting with 20 sec of work and 20 sec of rest, and progressively increasing the work time to 30 sec and 40 sec before going back down to 30 sec and 20 sec. This pyramid structure will help you build strength, endurance, and mental toughness as you push through the challenging sets. Get ready to give it your all and conquer this intense, full body pyramid workout!

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**WORKOUT DETAILS*

⏱️ Duration: 33 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 30 lb dumbbells; Tiff is using 10 lb dumbbells.
⏱️ Pyramid Intervals: 20/20 // 30/20 // 40/20 // 30/20 // 20/20
🔥 Finisher: 60 Sec
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this PYRAMID Full Body Dumbbell Workout:

Warm Up // 8x30 (4 mins)
Jumping Jacks
Air Squats
Reverse Lunges
Push Ups
Slow Mountain Climbers
Pike Calf Stretches
Wide Stance Toe Touches
High Knees

Workout // 20/20 // 30/20 // 40/20 // 30/20 // 20/20 (29 mins)

RDL to Squat
Bent Over Row to Upright Row
Hammer Chest Press to Chest Fly
Curtsy Lunge to Lateral Lunge R
Curtsy Lunge to Lateral Lunge L
Twist Curl to Press
Renegade Rows (Push up then rows)

Finisher // 60 Sec
Squat to Press

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!