Uploaded February 2025 | Updated September 2026, 3 weeks ago
Thank you to Transparent Labs for sponsoring this video! Transparent Labs Grass-Fed Whey Protein Isolate is the trusted choice for clean and great tasting protein. For a limited time, you can head to transparentlabs.yt.link/bEtTxll to get your FREE Protein Starter Kit.
This 25 minute full body dumbbell workout is straight to the point—no repeats, no wasted time, just nonstop strength training. Every muscle group gets hit with lower body, upper body, core, and arm exercises to help you build strength and endurance.
👉 Stop guessing your next workout—get all our workouts ad free, with music or timers only, plus BRAND NEW programs like The 4x5 Method inside the TIFFxDAN app: tiffxdan.com/membership
📸 Instagram: instagram.com/tiffxdan
📱 TikTok: tiktok.com/@tiffxdan
🎶 Our Music: bit.ly/TIFFxDANmusic
00:00 25 Minute Full Body Dumbbell Workout
Warm Up // 30s work x6, no rest
00:25 Butt Kick Rows
00:55 Arm Circles
01:25 Prisoner Squat Cross Crunch
01:55 Lateral Squats
02:25 Pike to Alt Knee Tuck
02:55 Shoulder Taps
Round 1: Lower Body // 40s work, 20s rest
05:05 High Squat
06:05 Reverse Lunge
07:05 Romanian Deadlift
08:05 Lateral Lunge
09:05 Sumo Deadlift
Round 2: Upper Body // 40s work, 20s rest
10:05 Arnold Press
11:05 Bent Over Row
12:05 Chest Press
13:05 DB Pullover
14:05 Lateral Raise
Round 3: Abs & Core // 50s work, 10s rest
15:05 DB Crunches
16:05 DB Russian Twist
17:05 DB Dead Bugs
18:05 DB L-Sit Toe Touch
19:05 Oblique Crunch R/L (switch half way)
Round 4: Biceps & Triceps // 40s work, 20s rest
20:05 Biceps Curl
21:05 Skull Crushers
22:05 Circle Curls
23:05 Overhead Triceps Extension
24:05 ISO Hold Curls
Round 5: Full Body // 40s work, 20s rest
25:05 Renegade Row
26:05 Dumbbell Swing
27:05 Thrusters
28:05 Deadlift
29:05 Alternating Snatch
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!
Thank you to Transparent Labs for sponsoring this video! Transparent Labs Grass-Fed Whey Protein Isolate is the trusted choice for clean and great tasting protein. For a limited time, you can head to transparentlabs.yt.link/bEtTxll to get your FREE Protein Starter Kit.
This 25 minute full body dumbbell workout is straight to the point—no repeats, no wasted time, just nonstop strength training. Every muscle group gets hit with lower body, upper body, core, and arm exercises to help you build strength and endurance.
👉 Stop guessing your next workout—get all our workouts ad free, with music or timers only, plus BRAND NEW programs like The 4x5 Method inside the TIFFxDAN app: tiffxdan.com/membership
📸 Instagram: instagram.com/tiffxdan
📱 TikTok: tiktok.com/@tiffxdan
🎶 Our Music: bit.ly/TIFFxDANmusic
00:00 25 Minute Full Body Dumbbell Workout
Warm Up // 30s work x6, no rest
00:25 Butt Kick Rows
00:55 Arm Circles
01:25 Prisoner Squat Cross Crunch
01:55 Lateral Squats
02:25 Pike to Alt Knee Tuck
02:55 Shoulder Taps
Round 1: Lower Body // 40s work, 20s rest
05:05 High Squat
06:05 Reverse Lunge
07:05 Romanian Deadlift
08:05 Lateral Lunge
09:05 Sumo Deadlift
Round 2: Upper Body // 40s work, 20s rest
10:05 Arnold Press
11:05 Bent Over Row
12:05 Chest Press
13:05 DB Pullover
14:05 Lateral Raise
Round 3: Abs & Core // 50s work, 10s rest
15:05 DB Crunches
16:05 DB Russian Twist
17:05 DB Dead Bugs
18:05 DB L-Sit Toe Touch
19:05 Oblique Crunch R/L (switch half way)
Round 4: Biceps & Triceps // 40s work, 20s rest
20:05 Biceps Curl
21:05 Skull Crushers
22:05 Circle Curls
23:05 Overhead Triceps Extension
24:05 ISO Hold Curls
Round 5: Full Body // 40s work, 20s rest
25:05 Renegade Row
26:05 Dumbbell Swing
27:05 Thrusters
28:05 Deadlift
29:05 Alternating Snatch
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!
