Today we’re training the whole body with dumbbells: legs, chest, back, shoulders, and arms. We’ll start with heavier strength work, move into single side exercises, then pick up the pace with shorter intervals. There’s a full arms block near the end and a quick finisher to close it out.
Grab a few sets of dumbbells so you can change weights as we go. Choose weights you can control for the entire interval; you don’t need to match ours. Weights are shown on screen.
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DAN: 20-50 lbs / 9-22 kg TIFF: 7.5-15 lbs / 3-7 kg
Equipment: 2–3 sets of dumbbells, a yoga block, a bench or chair, and a mat or soft surface.
Warm up // 30 seconds each Squat Good Morning + Reach Reverse Lunge + Rotation Scapular Pull Backs Push Up to Pike Arm Circles
Block 1 // 45s work, 25s rest Front Squat Romanian Deadlift Chest Press Bent Over Row Reverse Lunge Shoulder Press
Block 2 // 45s work, 25s rest Deficit Split Squat Right (block) Deficit Split Squat Left (block) Single Arm Row Right Single Arm Row Left Single Arm Chest Press Right Single Arm Chest Press Left B-Stance RDL Right B-Stance RDL Left
Block 3 // 40s work, 20s rest Squat to Press Deadlift to Upright Row Reverse Lunge + Curl Glute Bridge Chest Press Curl to Arnold Press 1.5 Rep Sumo Squat Renegade Row / Plank Row Close Grip Press
Block 4 // 30s work, 15s rest Lateral Raise Hammer Curls Tricep Kickbacks Goblet Step Out Squat Bent Over Rear Delt Fly / Rear Delt Row Calf Raises 45° Press Alternating Curls Overhead Tricep Extension Plank Dumbbell Drag
Finisher | 2 min AMRAP 5 Thrusters / Push Press 5 Bent Over Rows 6 Reverse Lunges Repeat until time is up
Cool down and stretch with us at the end. Let us know which block challenged you most.
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