35 Min Full Body TEMPO Workout with Dumbbells (Strength Training) | FULL BODY Series 13
Follow a proven plan that gets results! The 8 Week Stronger Challenge is your no-excuses program to get results with just dumbbells and bodyweight. Ready to level up? https://www.solin.stream/tiffxdan/pro... 35 minute full body tempo workout with dumbbells is designed to challenge your muscles in new ways by incorporating tempo variations, focusing on controlled eccentrics, paused reps, and speed work.
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Throughout the workout, you'll target each major muscle group with three different tempo variations for each exercise. The 5-0-1 tempo emphasizes slow, controlled eccentric movements, while the 1-5-1 tempo includes paused reps to increase time under tension. Finally, the 2-0-0 tempo encourages explosive, fast-paced reps to develop power and speed. By combining these tempo variations, you'll stimulate muscle growth, improve strength, and enhance overall fitness.
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*WORKOUT DETAILS*
⏱️ Duration: 35 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 20 lb dumbbells; Tiff is using 8 lb dumbbells.
⏱️ Intervals: 30/20 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)
Exercises for this Full Body TEMPO Workout with Dumbbells
5-0-1 Tempo = Controlled Eccentrics
1-5-1 Tempo = Paused Reps
2-0-0 Tempo = Speed Work
WARM UP // 30x8
Jumping Jacks
In/Out Squats
Front to Back Lunges R
Front to Back Lunges L
Push Ups
Superman
Plank Toe Touches
Squat + Front Kicks
QUADS // 30/20
High Squat // 5-0-1 Tempo
High Squat // 1-5-1 Tempo
High Squat // 2-0-0 Tempo
BACK // 30/20
Bent Over Row // 5-0-1 Tempo
Bent Over Row // 1-5-1 Tempo
Bent Over Row // 2-0-0 Tempo
SHOULDERS // 30/20
Shoulder Press // 5-0-1 Tempo
Shoulder Press // 1-5-1 Tempo
Shoulder Press // 2-0-0 Tempo
HAMS/GLUTES // 30/20
RDL // 5-0-1 Tempo
RDL // 1-5-1 Tempo
RDL // 2-0-0 Tempo
CHEST // 30/20
DB Chest Press // 5-0-1 Tempo
DB Chest Press // 1-5-1 Tempo
DB Chest Press // 2-0-0 Tempo
BICEPS // 30/20
Hammer Curls // 5-0-1 Tempo
Hammer Curls // 1-5-1 Tempo
Hammer Curls // 2-0-0 Tempo
QUADS // 30/20
Suitcase Squat // 5-0-1 Tempo
Suitcase Squat // 1-5-1 Tempo
Suitcase Squat // 2-0-0 Tempo
BACK // 30/20
Good Morning // 5-0-1 Tempo
Good Morning // 1-5-1 Tempo
Good Morning // 2-0-0 Tempo
DELTS // 30/20
Bent Over Rear Delt Row // 5-0-1 Tempo
Bent Over Rear Delt Row // 1-5-1 Tempo
Bent Over Rear Delt Row // 2-0-0 Tempo
HAMS/GLUTES // 30/20
Glute Bridge // 5-0-1 Tempo
Glute Bridge // 1-5-1 Tempo
Glute Bridge // 2-0-0 Tempo
CHEST // 30/20
DB Chest Fly // 5-0-1 Tempo
DB Chest Fly // 1-5-1 Tempo
DB Chest Fly // 2-0-0 Tempo
TRICEPS // 30/20
Overhead Extensions // 5-0-1 Tempo
Overhead Extensions // 1-5-1 Tempo
Overhead Extensions // 2-0-0 Tempo
FINISHER // 30/30/30
Split Squat Pulse R
Split Squat Pulse L
Push Up Pulse
Cool Down & Stretch (4 mins)
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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!
