35 Min Full Body DROP SET Workout | Tri-Sets (Strength Training) | FULL BODY Series 07
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- Опубликовано: 21 сен 2024
- Download the FREE 6 week FULL BODY Series schedule at tiffxdan.com/6...
Welcome to today's 35 minute full body drop set workout, part of our 6 Week FULL BODY Series! This strength training session is designed to push your limits and maximize your gains by utilizing tri-sets and drop sets, two powerful techniques that will help you build muscle, increase endurance, and burn fat.
You'll be performing three exercises back-to-back for each muscle group, starting with two dumbbells, then dropping to one dumbbell, and finally to bodyweight or a single-arm variation. From high squats and bent-over rows to shoulder presses and renegade rows, this workout will challenge your entire body. Get ready to take your strength to the next level in this intense, full body drop set workout!
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**WORKOUT DETAILS*
⏱️ Duration: 34 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 20 & 30 lb dumbbells; Tiff is using 5 & 10 lb dumbbells.
⏱️ Tri-Sets: 30/30/30 / 30 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)
Exercises for this Full Body Tri-Sets DROP SET Workout
Warm Up // 30x8
High Knee Skips
Squat Front Raise
Push Up Pauses
Bird Dogs
Mountain Climbers
Side-to-Side Squats
Calf Hops
Reverse Lunges
Workout // 30/30/30 - Rest 30
High Squat
Goblet Squat
Bodyweight Squat
Bent Over Row 2DB
Bent Over Single Arm Row R 1DB
Bent Over Single Arm Row L 1DB
Shoulder Press 2DBs
Kneeling Shoulder Press R 1DB
Kneeling Shoulder Press L 1DB
Renegade Rows 2DBs
Plank Row R 1DB
Plank Row L 1DB - 10:00
Split Squat R 2DBs
Split Squat R 1DB
Split Squat R Bodyweight
Twist Curls 2DBs
Iso Hold Curl R 1DB
Iso Hold Curl L 1DB
Split Squat L 2DBs
Split Squat L 1DB
Split Squat L Bodyweight
Bent Over Supinated Row 2DBs
Bent Over Single Arm Supinated Row R 1DB
Bent Over Single Arm Supinated Row L 1DB - 20:00
Chest Press 2BD
Iso Chest Press R 1DB
Iso Chest Press L 1DB
RDL 2DBs
B-Stance RDL R 1DB
B-Stance RDL L 1DB
Calf Raises 2BDs
Single Leg Calf Raise R 1DB
Single Leg Calf Raise L 1DB
Chest Flyes 2BDs
Iso Chest Fly R 1DB
Iso Chest Fly L 1DB
Sumo Deadlift 2BDs
Sumo Deadlift 1DB
Sumo Deadlift Bodyweight Pulses
Upright Row 2DBs
Single Arm Upright Row R 1DB
Single Arm Upright Row L 1DB
FINISHER // 30/30/30
Thruster 2DBs
Thruster R 1DB
Thruster L 1DB
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!
Thank you so much for including a cool down. So many people on RUclips may have a short warm-up but definitely no cool down. I appreciate both from you. This was a great workout! Thank you!
Did shred 2 and 3
Now on my way to finish this
260lbs to 200.5 lbs
I’m getting sick of these compliments 😂 not used to it .
Thanks Dan .
Amazing Workout guys! I used 35 and 40 lbs dumbbells for this. Feeling stronger than ever 💪🏽💪🏽💪🏽
Almost perfect workout 🏋️♂️, thank you both 😊!
So much variety in this full body series. Thank you
In my advancing years, your workouts are giving me the foundations to keep competing with people half my age. So much appreciation 🙏🏻
I absolutely loved this work out! Thank you so much Tiff and Dan for your hard work and dedication. I look forward to your workouts every day! 🎉
Thank you for this grreat workout!
I really enjoying doing these full body workouts instead of my normal routine for this next 6 week!
Only Thursday is Abs/Active Rest day but each day I find other past Full Body workouts that you've uploaded and do that!
Challenging myself daily instead of doing Upper Body, Lower body and rinse and repeat!
Thank You Legend Fam I Love You Both So Much! 💖💎🙌∞
Thanks again
Great workout!
Thank you ❤❤❤
Done. Ty so much
Great
Thank you! That’s pretty much the perfect 30-minute strength workout. Dynamic warmup. Excellent mix of exercises that hit almost all the major muscle groups. Good cool down. FYI, I live in a small boat where free weights are an issue, so I did this with fitness bands. 😊
Fantastic!!! 🎉 🔥🔥🔥 thank you guys so much 🙏🏼🙏🏼🙏🏼
Thrusters wore me out towards the end. Another good one! Thank you.
It was just great for me, I love challenges where I can play with weights and push my limits so far. 👍🙌
I finally got round to do this workout, fantastic as usual, thank you!!
Très bon entraînement, complet pour tout le corps. Un grand merci de France. A bientôt
Another great series.....thank you both .. fantastic team 💯💯💯💯💯💥💥💥💥💥
loved the workout, awesome stuff, thanks guys!!
Man you two have been crushing it; great team💙💖. Thank You
Thanks for time your engineer my God bless you both ❤🎉amazing
When Tiff shakes her head? I can relate. When Dan gives a thumbs up? I pat myself on the shoulder. 😁 Thanks for another great workout guys!
Well done. Awesome workout. Thank you
Loved it, thanks guys🙏🏼♥
done this morning as my WOD... thanks!
cool down music is my happy music
Loving this series 🔥
This is a great one. Keep up the good work!
Omg Tiff you look so cute with the hat on and baggy sweat pants 😍 Dan you look handsome as ALWAYS 😊 I really like your short hair. I loved this workout!!! Thank you!!!
Great workout. Thank you❤
Thank you guys❤ обожаю вас❤
This pushed me past my usual limits 🚀💪
A blast. Big up guys.
It was a great workout. Thankyou ❤
I love it! 💪🏽💖
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Thanks!
Thank you Mark. Really appreciate that! 🙏🏼
I worked hard today!
Good job, me!!
🔥🔥🔥🔥💯💯💯💯💯
yeaaahh!!! 500cal burn! Thx!!!
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plsss more jump rope workoutsssss
🤘🤘🤘
It's for tomorrow. Tonight it's ice hockey. Final Switzerland - Czechia. Hop 🇨🇭🇨🇭🇨🇭
Fire 🔥
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Ugh, trisets are not my favorite because 🥵🔥 Just kidding, great workout though, thanks again!
Tanks tiff an dan. Sorry my inglish is very bad.
👍👍👍
Tiff! Where can I find those pants?!
Love you sar or mem❤
When will you start 6ws4
Even though this 6 full body week plan isn't over yet, and you're already asking for 6WS4... Common on dude!!!
💪🇨🇿❤️
Smith Elizabeth Moore Jessica Thompson Jessica
Soy mujer y no me motiva que ella haga un ejercicio muy ligero, parece que está enferma, nosotros también necesitamos hacer el trabajo duro, exigente.
Pues sigue las indicaciones de el, no te parece?!
She is also there to show modifications to Dan's exercises for folks who need it.
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