Day 23: 30 Min FULL BODY 1 DUMBBELL [SUPERSETS] // 6WS3

Опубликовано: 29 Октябрь 2024
на канале: TIFF x DAN

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Sculpt your entire body with just one dumbbell! Day 23 of 6WS3 is a superset workout designed to torch fat and build muscle, with iso-lateral movements that'll hit every angle. These are supersets, meaning we’ll complete back-to-back iso-lateral exercises for 30 seconds each before taking a 30 second break. The workout is split into three 10 minute rounds: abs/core, legs/lower body, and upper body. And just when you think you're done, we'll throw in a 1-minute finisher of Thrusters (30 seconds per side. Forget excuses, grab that dumbbell, and let's conquer this one-dumbbell masterpiece together! #6WS3 #Supersets #OneDumbbellWorkout

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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: 2 dumbbells (light and medium) and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 7 & 14 kg dumbbells
⏱️ Intervals: Supersets: 30 seconds each x2, 30 seconds rest between supersets // 1 minute finisher (30/30, no rest between exercises)

Exercises for this 30 minute one dumbbell workout:

0:29 Weighted Sit Up R
0:59 Weighted Sit Up Pulses R

1:59 Weighted Sit Up L
2:29 Weighted Sit Up Pulses L

3:29 Weighted L-Sit Cross Toe Touch R
3:59 Weighted L-Sit Cross Toe Touch Pulses R

4:59 Weighted L-Sit Cross Toe Touch L
5:29 Weighted L-Sit Cross Toe Touch Pulses L

6:29 Weighted Dead Bug R
6:59 Weighted Dead Bug L

7:59 Weighted Side Plank Hip Dips R
8:29 Weighted Side Plank Reaches R

9:29 Weighted Side Plank Hip Dips L
9:59 Weighted Side Plank Reaches L

10:59 Staggered Squat R
11:29 Rear Lunge L

12:29 Staggered Squat L
12:59 Rear Lunge R

13:59 B-Stance RDL R
14:29 Curtsy Lunge R

15:29 B-Stance RDL L
15:59 Curtsy Lunge L

16:59 Lateral Lunge R
17:29 Lateral Lunge L

18:29 Calf Raises R
18:59 Calf Raises L

19:59 Shoulder Press R
20:29 Snatch R

21:29 Shoulder Press L
21:59 Snatch L

22:59 Upright Row R
23:29 Lateral Raise R

24:29 Upright Row L
24:59 Lateral Raise L

25:59 Bent Over Row R
26:29 Bent Over Rear Delt Row R

27:29 Bent Over Row L
27:59 Bent Over Rear Delt Row L

28:59 Plank Row R
29:29 Staggered DB Push Up R

30:29 Plank Row L
30:59 Staggered DB Push Up L

FINISHER 30/30
31:59 Thrusters R
32:29 Thrusters L

33:19 Cool Down + Stretch

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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!