HIGH INTENSITY Low Impact Full Body Workout with Dumbbells
🔥 Build strength, muscle, and power from home! 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...
This knee friendly low impact full body workout with dumbbells is key to getting stronger while shredded fat. Just because there is no jumping in this workout doesn't mean you won't be working hard! The format for this workout today is supersets – you'll complete two exercises, back-to-back, for 30 seconds each before taking a 30 second rest. We'll repeat each circuit 2x. We'll finish the workout strong with an upper body tri-set finisher – 20 sec each x3.
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For this workout you'll need two sets of dumbbells. For reference only, I'm using 20 lbs & 30 lbs dumbbells (9 & 14 kg). Choose dumbbells that will challenge you to finish each superset. You can always repeat this workout and scale up or down as needed.
We'll begin with a quick 4 min warm up and finish the workout with a 4 min cool down & stretch. Enjoy the workout and push yourself! Scroll down below for more details about this workout.
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*WORKOUT DETAILS*
⏱️ Duration: 30 minutes
🏋️ Equipment: 2 sets of dumbbells (medium and heavy)
⏱️ Intervals: supersets - 30 sec work x2, 30 sec rest
🔥 Finisher: tri-set: 20 sec x3, no rest
Exercises for this low impact full body workout with dumbbells:
00:00 Get Ready!
Warm Up: 30x8 (4 mins)
00:25 Arm Swings (in front)
00:55 Cross Toe Touches
01:25 Hip Openers
01:55 Squat Heel Taps
02:25 Step Back Lunge Overhead Reach
02:55 Side to Side Lunge
03:25 Chest Opener Butt Kicks
03:55 High Knee Pull Downs
Workout: 30/30, rest 30
Superset 1
04:55 1A: DB Goblet Squat
05:25 1B: DB 45° Shoulder Press
Repeat
Superset 2
07:55 2A: DB Romanian Deadlift
08:25 2B: DB Plank Row
Repeat
Superset 3
10:55 3A: DB Reverse Lunge
11:25 3B: DB Bicep Curl - Supinated Grip
Repeat
Superset 4
13:55 4A: DB Suitcase Squat
14:25 4B: DB Arnold Press
Repeat
Superset 5
16:55 5A: DB Glute Bridge with Chest Press
17:25 5B: DB Russian Twist (Keep feet on the ground for low impact)
Repeat
Superset 6
19:55 6A: DB Sumo Squat
20:25 6B: DB Hammer Curl to Press
Repeat
Superset 7
22:55 7A: DB Shoulder Shrugs
23:25 7B: DB Calf Raise
Repeat
Superset 8
25:55 8A: DB Bent Over Row
26:25 8B: DB Tricep Overhead Extension
Repeat
Superset 9
28:55 9A: DB Lateral Lunges
29:25 9B: DB Upright Row
Repeat
Superset 10
31:55 10A: DB Lateral Raise
32:25 10B: DB High Squat
Repeat
Finisher: 20/20/20
34:55 11A: DB Push Ups
35:15 11B: Plank Row
35:35 11C: Renegade Row
36:15 Cool Down & Stretch: 20x12 (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!
