Uploaded April 2026 | Updated September 2026, 2 weeks ago

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Ready to challenge your entire body and see serious results? Join this 40-minute Total Body Shred workout that combines a heart-pumping cardio blast with a full-body dumbbell strength session to build muscle, burn calories, and boost your metabolism!

This workout is designed for ALL FITNESS LEVELS.

We kick things off with a high-energy cardio Tabata to properly warm up your body and elevate your heart rate.

Then, we’ll grab our dumbbells and dive into a series of compound exercises targeting every major muscle group - your legs, back, chest, shoulders, and core.

Whether you're looking to get stronger, leaner, or just want an efficient and effective workout, this routine is for you! Modifications will be shown so that you can take it at your own pace.

🔥 What to expect:
Cardio: High-intensity cardio Tabata
Workout: Full-body strength training with dumbbells
Focus: Building lean muscle & improving cardiovascular endurance

This workout is suitable for all levels and has osteoporosis-safe suggestions throughout.

Tools: light, moderate & heavy dumbbells

4 x 20sec
Prisoner squat (optional: add twist)
Fast feet
Plie squat & jump
Skaters

2 x 40sec
Chest press w/ bridge
Bicycle crunches (alt: Dead bug)

2 x 40sec
Quadraped row (optional: renegade rows)
Supermans/Wonder Women

2 x 40sec
Chest fly (optional: add crunch)
Prone squat (alt: weighted squat)

2 x 40sec
Pullovers (optional: leg drop)
Skullcrushers w/ moving bridge

2 x 40sec
Squat thruster
Alt side lateral raises

2 x 40sec
Alt lateral lunges
Bicep curls

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youtu.be/tImAgpmeda0