Day 29: 30 Min FULL BODY Dumbbell Workout [Complete Workout] // 6WS3
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- Опубликовано: 24 авг 2024
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Ready to torch fat and build muscle? Day 29 of 6WS3 is a full body dumbbell session designed to hit every muscle group and leave you feeling strong and satisfied. We're ditching the boring routines and throwing in five circuits: legs to crush your lower body, chest to sculpt your pecs, back to carve definition, arms to fire up your biceps and triceps, and shoulders to build power. Each circuit features four targeted exercises, blasted out in two sets: the first slow and controlled to maximize time under tension, the second at your regular pace. Each exercise is performed for 30 seconds with just 15 seconds rest. Grab those dumbbells, hit play, and let’s get after this full body dumbbell workout! #6WS3 #DumbbellCircuits #FullBodyWorkout
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This is Day 29 of our 6 Week Shred III Home Workout Program. Subscribe and turn on notifications 🚨 bit.ly/TIFFxDAN
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: A set of dumbbells, a yoga block or wedge, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 30 seconds work, 15 seconds rest
Exercises for this 30 minute total body dumbbell workout:
LEGS
Heels Elevated Goblet Squat - Slow & Controlled
Heels Elevated Goblet Squat - Normal Speed
Elevated Static Lunge R - Slow & Controlled
Elevated Static Lunge R - Normal Speed
Elevated Static Lunge L - Slow & Controlled
Elevated Static Lunge L - Normal Speed
Sumo Squat - Slow & Controlled
Sumo Squat - Normal Speed
CHEST
Wide Push Ups - Slow & Controlled
Wide Push Ups - Normal Speed
Dumbbell Chest Press - Slow & Controlled
Dumbbell Chest Press - Normal Speed
Dumbbell Chest Flyes - Slow & Controlled
Dumbbell Chest Flyes - Normal Speed
Diamond Press - Slow & Controlled
Diamond Press - Normal Speed
BACK
Bent Over Row - Slow & Controlled
Bent Over Row - Normal Speed
Plank Row - Slow & Controlled
Plank Row - Normal Speed
Bent Over Landmine Row - Slow & Controlled
Bent Over Landmine Row - Normal Speed
Good Mornings - Slow & Controlled
Good Mornings - Normal Speed
ARMS
Standard Curls - Slow & Controlled
Standard Curls - Normal Speed
Overhead Extensions - Slow & Controlled
Overhead Extensions - Normal Speed
Hammer Curls - Slow & Controlled
Hammer Curls - Normal Speed
Skull Crushers - Slow & Controlled
Skull Crushers - Normal Speed
SHOULDERS
Shoulder Press - Slow & Controlled
Shoulder Press - Normal Speed
Upright Row - Slow & Controlled
Upright Row - Normal Speed
Front Raise - Slow & Controlled
Front Raise - Normal Speed
Bent Over Rear Delt Row - Slow & Controlled
Bent Over Rear Delt Row - Normal Speed
Cool Down + Stretch
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TIFF x DAN
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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!
![Day 30: 30 Min HARDCORE HIIT Workout [Bodyweight + Dumbbells, No Repeats] // 6WS3](http://i.ytimg.com/vi/gP4wyvDygyk/mqdefault.jpg)
![Day 30: 30 Min HARDCORE HIIT Workout [Bodyweight + Dumbbells, No Repeats] // 6WS3](/img/tr.png)
![25 Min Full Body Dumbbell Workout at Home [Build Strength, Burn Fat]](http://i.ytimg.com/vi/N05p3wToB_o/mqdefault.jpg)
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Trust me this channel is deserve 3 millions subscrible
Thank you so much! 🙏🏼
For real I luv his workout
+another 50 mil 🎉
What can I add ? Best channel and best trainer !! ❤
THANK YOU!!!! That means a lot. 🙏🏼
Yes! 29 days so glad I gave my yoga blocks. This is the home training gym on RUclips. Love the slow and control. Great job! Thanks Tiff and Dan. ❤
I was so glad that I have my yoga blocks
Thanks Beverly!!! Congrats on Day 29!!!! 🎉
Another Full Body Friday With Legend! Happy Women's Day To Tiff! Send Her My Love and Regards Brother! I Love You Both and Thank You for 6WS3 thus Far its been STELLAR AF! 💖💎🙌∞
Awe... you are truly THE best!!! Thank you for all the incredible energy you bring to our channel every single day. Grateful for you and sending so much appreciation your way! Hope you have a wonderful weekend ahead. Thanks again man. 🙏🏼
Absolutely killed it. Why? Because I’m at day 29 and I’ve gotten stronger since I started way back at day 1! This series is a game changer!
Awesome job!!! LOVE TO HEAR IT!!!! 💪🏼🔥
Day 29 Round 2 completed! One to go and then another round.
Dear TIFF x DAN, I have done not all but a lot of your workouts. And this one is brilliant. I love it. Slow and normal speed is amazing to have enough impact on the muscle and due to this there are not so many different exercises. You have enough rest time to setup your body for the next exercise but not too long and the first time in my live I have used a yoga block. Thanks to my wife she had one😅 I have finished the workout with 7kg per dumbbell. I will use this one as my go to workout and I will improve my power by increasing the weights. Thank you!
Thank you so much for the feedback! We are so glad you enjoyed this one! Thank you for being here! Appreciate you! 🙏🏼
These slow & controlled workouts are really amazing.. love them.. MERCI coach .. you are one of a kind 🙌🙌🙌🔥🔥🔥🙌🙌🙌💪💪💪💪🔥🔥🔥
Congrats on day 29!!! Almost there! 🎉 👏🏼
Thanks for this workout! 😊
Well done 👍, thank you 🙏!
Great stuff. Not much rest. I finished STRONG
STILL HANGING STRONG
💪🏾🔥🔥🔥👍🏾
Amazing job my man! 👏🏼👏🏼👏🏼
Today, I wanted a full bodywork with more focus on upper body. Coincidentally, this workout turned out to be exactly that! Thanks!
This is gonna be a good workout 💪🔥
👏🏼 👏🏼 👏🏼
Day 29 done💪. Wow and wow one more day to go and i cant wait😅😅. See you for day 30🎉🎉
ONE MORE DAY!!!! Awesome job!! So proud!!! 🙌🏼
Thank you ❤
I've been following your channel since last summer and you are the best youtube trainer by far!! The progress I have made has been great💪
Thank you so much! Love hearing all your hard work is paying off! Grateful to have you here! 🙌🏼
I am half way through the shred program 3 I want to ask is this workout enough to get lean or do I have to add weight training in it too?
Thank you for the video. Love the full body dumbbell workouts
So glad! Thank you!
Fantastic combo of exercises, thank you!
Thank you so much! 🙏🏼
Great week!!! Thank you so much 😊for
🙏🏼 🙏🏼 🙏🏼
Day 29 completed! This one was fun!
👍🙌 Great workout to start the weekend! Thank you!
👏🏼 👏🏼 👏🏼
That was SOLID my friend!
Love to hear that! Thank you!! 🙏🏼
Estupenda sesión siiiii!!!! Excelente fin de semana querido
Hope you have the best weekend! Thanks for always being such good energy on our channel! You're the best!
Nice one Dan, another great workout 🤠🤘💪
Thank you!!
Awesome workout. Loved this.
Thank you 🙏🏼
Good morning
Thank you
🙏🏼 🙏🏼 🙏🏼
I love your Training 💪💙
Thank you! 🙏🏼
Wow! Wow!!!! Great channel
Thank you so much! 🙏🏼
Thanks for your job 👍
🙏🏼
Done. Ty so much
Gracias
🙏🏼🙏🏼🙏🏼
Red trainers are out......this is going to be a spicy one! 🔥 x
You know me well! 🙌🏼🔥
Tanks dan
🙏🏼
Awesome workout💪🤘😤
Thank you! 🙏🏼
Good job!
Thank you!
Day 29 Completed 💪🏽💪🏽 💪🏽
Almost there!!!!! Awesome job!!!
One more day to go 💪
YOU'RE AMAZING!!! So proud!!! 🙌🏼
Köszönjük!
Thank you! 🙏🏼
great workout. But i need that music playlist! that stuff was rockin!
Glad you liked it! If you ask siri she will tell you which songs they are!
i don,t have a yoga block either a wedge so i use 2 towel i fold up and now i have a block were i can put my feet on, just a improvise idea
Feito ✅👊🔥
Obrigada 👊
💪🏼🔥
❤❤❤❤❤❤❤
🙏🏼 🙏🏼 🙏🏼
You are the bomb!
🙏🏼
Nice bro ty ❤🎉😅🎉❤
🙏🏼
Boraaaaaa 👍👍👏👏🙌🙌💪💪💪💪
🙌🏼🔥
👍👍
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Desde Colombia 👍🏼
🙏🏼
Hi Dear,
I can ask you a question, if you don't mind.
Do you normally do the workouts in a row, or rather did you? Because, for example, several of the exercises from video 28 are in this one from video 29. My question is just to understand if I should continue and even repeat training every day.
Thank you very much for your workouts 👏🏿💪🏿
Great question! We suggest at least 2 rest days a week. We take our rest days on Thursdays and Sundays but do whatever works best for you!
Thank you again. I'll follow your suggestion, because the workouts are really amazing, but there are days when I'm really exhausted 😂😩
❤🙏
❤️ ❤️ ❤️
🔥
🙌🏼🔥
👍👍👍
💪🏼
he's been uploading almost every single day...
Its because its a 6 week workout program. U can also download a free calendar on their website with all of the upcoming workouts
cool@@lanaaustin132
Not sure why this was labeled "full body". Felt like 90% upper body...
Still a great workout, just have to go do an additional workout for my legs/core to get what I was going for
14 kg each? Or 14 total
Each
@@TIFFxDAN thanks!
Irie.
🙌🏼
☑️☑️☑️💯🌟💯🌟💯🌟
🙌🏼🔥
Do you pay for add free and give up the free break or suffer through the endless women’s hygiene ads and take the break? Decisions decisions
😂 😂 😂
i am here , can’t believe it , one more to
go 😊
I made it today. So nice , always PAIN & PLEASURE😅🎉... Merci beaucoup...
Great job!!! 👏🏼
I always hate you during the workout... But at end you 😍😊
Tiff would agree with you on that statement. 😂