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Get ready to torch every muscle from head to toe with Day 14 of 6WS3! This dumbbell-fueled full body workout features epic complexes that'll leave you breathless and begging for more. We're breaking this workout down into five rounds. To begin the round we’ll complete five 40-second intervals of targeted exercises followed by 20 second rest periods to keep your heart pounding and your muscles screaming. Then, buckle up for a 90 second complex that combines push-ups and deadlifts in a brutally beautiful sweat fest. This ain't your grandma’s circuit training – it's a full-body symphony of sweat and determination. We'll hit your back and biceps, quads and calves, chest and triceps, glutes and hamstrings, and even squeeze in some shoulders and abs. Hit play, grab those dumbbells, and let's get after it today! #6WS3 #EpicComplexes #FullBodyBurn
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: 2 sets of dumbbells, a yoga block or wedge, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 5-exercises – 40 seconds work followed by 20 seconds rest // then we go into a 90 second complex where you’ll complete 5 sets as fast as you can. Rest as soon as you’re finished
Exercises for this 30 minute full body dumbbell workout with complexes:
ROUND 1: BACK & BICEPS
0:29 Dumbbell Swing
1:29 Twist Curls
2:29 Gorilla Rows
3:29 Hammer + Wide Curls
4:29 Renegade Rows
Rest 20 Seconds
5:29 Complex: 90 Seconds - Rest When Finished
x3 Dumbbell Push Up + x3 Dumbbell Deadlift
x4 Dumbbell Push Up + x4 Dumbbell Deadlift
x5 Dumbbell Push Up + x5 Dumbbell Deadlift
x4 Dumbbell Push Up + x4 Dumbbell Deadlift
x3 Dumbbell Push Up + x3 Dumbbell Deadlift
Rest 30 Seconds
ROUND 2: QUADS & CALVES
7:29 Heels Elevated Squat
8:29 Calf Raises
9:29 Elevated Split Squat R
10:29 1/4 Squat Jumps
11:29 Elevated Split Squat L
Rest 20 Seconds
12:29 Repeat Complex: 90 Seconds - Rest When Finished
Rest 30 Seconds
ROUND 3: CHEST & TRICEPS
14:29 Dumbell Flys
15:29 Tricep Press
16:29 Alt Pec Squeeze
17:29 Overhead Tricep Extensions
18:29 Chest Press
Rest 20 Seconds
19:29 Repeat Complex: 90 Seconds - Rest When Finished
Rest 30 Seconds
ROUND 4: GLUTES & HAMSTRINGS
21:29 Curtsy Lunges
22:29 B-Stance RDL R
23:29 B-Stance RDL L
24:29 Single Leg Glute Bridge R
25:29 Single Leg Glute Bridge L
Rest 20 Seconds
26:29 Repeat Complex: 90 Seconds - Rest When Finished
Rest 30 Seconds
ROUND 5: SHOULDERS & ABS
28:29 Arnold Press
29:29 Overhead Marches
30:29 Upright Row
31:29 Plank Drags
32:29 Rear Delt Row
Rest 20 Seconds
33:29 Repeat Complex: 90 Seconds - Rest When Finished
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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!
