Download the FREE 6 week FULL BODY Series schedule at [ Ссылка ]
Welcome to today's 35 minute full body workout, the newest challenge in our 6 Week FULL BODY Series! This strength training session is designed to maximize your results using just one dumbbell, making it a perfect option for those with limited equipment or anyone looking to shake up their routine.
This dynamic workout alternates between unilateral and bilateral exercises, ensuring that you target each muscle group while improving your balance and stability. From staggered squats and single-arm renegade rows to single-arm power cleans, this workout will help you build strength, coordination, and overall fitness with a single dumbbell. Get ready to focus on quality movements, engage your core, and feel the burn in this one dumbbell workout!
**SCROLL FOR WORKOUT DETAILS**
* * * * *
The 5 Best Gym Shorts (2024)
[ Ссылка ]
30 Day Push Up Challenge (Free Download)
[ Ссылка ]
LEGENDS: My favorite workout apparel
Use code TiffxDan20 for 20% off - [ Ссылка ]
LTK: Shop our favorite looks
[ Ссылка ]
AMAZON: Must-Haves
[ Ссылка ]
YOGORILLAMATS: Our go-to workout mat
Use code TIFFXDAN for 10% off - [ Ссылка ]
SMRTFT: 5-80 lb adjustable dumbbells
[ Ссылка ]
💳 REWARDS: The card that we use to earn points for travel
[ Ссылка ]
* * * * *
SUPPORT OUR CHANNEL: Become a Premium Member
Become a premium member to get early access to our latest workouts, ad-free and timer-only videos, and support our channel. By joining, you invest in yourself and help us continue creating high-quality home workout programs.
Join now: [ Ссылка ]
🎥 YouTube Subscribe: [ Ссылка ]
⭐️ Premium YouTubeMembership: [ Ссылка ]
📸 Instagram: [ Ссылка ]
📱 TikTok: [ Ссылка ]
🎶 My Music: [ Ссылка ]
FREE HOME 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 ]
* * * * *
**WORKOUT DETAILS**
⏱️ Duration: 35 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 30 & 50 lb dumbbells; Tiff is using 10 lb dumbbells.
⏱️ Intervals: 40/20 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)
Exercises for this Full Body One-Dumbbell Workout
WARM UP // 30x8
Butt Kicks
Squats
Jumping Jacks
Frog Extensions
Bird Dogs
Push Up T-Rotations
Plank Knee Taps
Pike Shoulder Taps
WORKOUT // 40/20
Staggered Squat R
Staggered Squat L
REPEAT
Goblet Curtsy Lunges
Hang Power Snatch R
Hang Power Snatch L
REPEAT
Single Arm Renegade Row (Switch Arms Each Rep)
B-Stance RDL R
B-Stance RDL L
REPEAT
Goblet Lateral Lunges
Push Press R
Push Press L
REPEAT
Dumbbell Push Ups
Single Arm Rear Delt Row R
Single Arm Rear Delt Row L
REPEAT
Goblet Reverse Lunges
Single Arm Power Clean R
Single Arm Power Clean L
REPEAT
Goblet Forward Lunges
FINISHER // 30/30/30
Goblet Squat Partials
Bent Over Dumbbell Switches
Single Arm Deadlift (Switch Arms Each Rep)
Cool Down & Stretch (4 mins)
* * * * *
Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN
* * * * *
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!
