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Welcome to the Beginner Series! This is a 5-day workout program that you will repeat weekly, adding dumbbells, reps, and/or time under tension to jump-start your fitness journey.

The fourth workout in the Beginner Series is a 30 minute full body dumbbell workout.

This is a full body dumbbell workout that is broken down into 6 circuits: shoulders, back, arms, legs, chest, and abs & core. And you know we have a finisher that will push you at the end!

Use dumbbells that are manageable and allow you to complete the full workout. Increase the weight you use each week or the number of reps you complete for each exercise to build up your strength and to make the workout more challenging.

Bookmark the Beginner Series Playlist and refer to this for workout details: [ Ссылка ]

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
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🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - [ Ссылка ]

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Workout Programs:
💾 6 Week Shred I Playlist: [ Ссылка ]
💾 6 Week Shred II Playlist: [ Ссылка ]
💾 6 Week Shred III Playlist: [ Ссылка ]
💾 Shredded: 2 Week Ab Challenge: [ Ссылка ]
💾 Sculpted Core: 2 Week Ab Challenge: [ Ссылка ]

⏱️ Duration: 30 Minutes + Cool Down & Stretch workout)
🏋️♂️ Equipment: A set of dumbbells (I'm using 30 lb/14kg dumbbells) and a mat.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
► Check it out at [ Ссылка ] and Use code TXD 10%
⏱️ Intervals: 40 seconds work, 20 seconds rest; Finisher: 3 exercises, 30 seconds ea, no rest

Exercises for this 30 minute full body dumbbell workout:

SHOULDERS
Shoulder Press
Front Raises
Rear Delt Row
Arnold Press
45° Press

BACK
Bent Over Row
Good Mornings
Bent Over Supinated Row
Dumbbell Swing
Renegade Row

ARMS
Twist Curls
Overhead Tricep Press
Crossbody Curls
Skullcrushers
Curl to Press

LEGS
High Squat
Curtsy Lunge
Suitcase Squat
Lateral Lunge
1-1/2 RDL

CHEST
Dumbbell Push Ups
Chest Press
Flyes
Twist Press
Dumbbell Pullover

CORE
L-Sit Toe Touches
Cross Toe Touch R
Cross Toe Touch L
Russian Twist
Crunch Pulses

FINISHER
Snatch R
Snatch L
Thrusters

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TIFF x DAN

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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!

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