Day 15: 45 Min FULL BODY WORKOUT with Dumbbells [Tone & Sculpt] // 6WS1

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Get ready to shred, sculpt, and sweat with this 45 minute dumbbell workout! We'll be doubling down on each exercise: slow, controlled reps to build strength and maximize muscle tension, followed by all-out reps to push your endurance limits. This combo is perfect for total-body toning and sculpting.

Grab dumbbells you can comfortably challenge yourself with (my weights will be 20 and 30 lbs), a mat, towel, and water – trust me, you'll need it! Listen to your body, adjust weights as needed, and prioritize good form. Let's crush this! #6WS1 #FullBodyDumbbellWorkout

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Workout Details:
⏱️ Duration: 45 minute workout
🏋️♂️ Equipment: Two 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: 40 seconds work, 20 seconds rest // My recommendation is to use slightly heavier weights for the 1st set (slow & controlled) and then if you need to, drop to lighter weights to complete as many reps as possible in the 2nd set. Take this total body workout with weights at your own pace and listen to your body.

The exercises for this full body dumbbell workout are:

SHOULDERS
0:20 Shoulder Press - Slow & Controlled
1:20 Shoulder Press - As Many Reps as Possible
2:20 Alternating Front Raises - Slow & Controlled
3:20 Alternating Front Raises - AMRAP
4:20 Upright Row - Slow & Controlled
5:20 Upright Row - AMRAP
6:20 Alt Hammer Press - Slow & Controlled
7:20 Alt Hammer Press - AMRAP

BACK
8:20 Bent Over Row - Slow & Controlled
9:20 Bent Over Row - AMRAP
10:20 Romanian Deadlift - Slow & Controlled
11:20 Romanian Deadlift - AMRAP
12:20 Good Mornings - Slow & Controlled
13:20 Good Mornings - AMRAP
14:20 Reverse Flyes - Slow & Controlled
15:20 Reverse Flyes - AMRAP

ARMS
16:20 Curls - Slow & Controlled
17:20 Curls - AMRAP
18:20 Overhead Tricep Press - Slow & Controlled
19:20 Overhead Tricep Press - AMRAP
20:20 Alternating ISO Hold Curls - Slow & Controlled
21:20 Alternating ISO Hold Curls - AMRAP
22:20 Narrow Push Ups - Slow & Controlled
23:20 Narrow Push Ups - AMRAP

LEGS
24:20 Suitcase Squat - Slow & Controlled
25:20 Suitcase Squat - AMRAP
26:20 Static Lunge R - Slow & Controlled
27:20 Static Lunge R - AMRAP
28:20 Static Lunge L - Slow & Controlled
29:20 Static Lunge L - AMRAP
30:20 Sumo Squat - Slow & Controlled
31:20 Sumo Squat - AMRAP

CHEST
32:20 Wide Push Ups - Slow & Controlled
33:20 Wide Push Ups - AMRAP
34:20 Chest Press - Slow & Controlled
35:20 Chest Press - AMRAP
36:20 Flyes - Slow & Controlled
37:20 Flyes - AMRAP
38:20 Diamond Press - Slow & Controlled
39:20 Diamond Press - AMRAP

CORE
40:20 Slow Crunches - Slow & Controlled
41:20 Slow Leg Raises - Slow & Controlled
42:20 Slow Bicycles - Slow & Controlled
43:20 Slow Flutters - Slow & Controlled
44:20 Slow Mountain Climbers (knee pause) - Slow & Controlled

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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!

Видео Day 15: 45 Min FULL BODY WORKOUT with Dumbbells [Tone & Sculpt] // 6WS1 канала TIFF x DAN