This 35 minute full body strength workout is designed to help you build muscle, increase endurance, and develop explosive power using just a pair of dumbbells. Each round progressively overloads your muscles, challenging them in new ways to maximize strength and growth.
You will move through four structured rounds, starting with heavy strength work, advancing to complex movements, pushing through power driven endurance, and finishing with high intensity strength under fatigue. This approach ensures you are building muscle efficiently while improving overall resilience and performance.
Workout Structure:
- Round 1 focuses on foundation strength with controlled, heavy lifts
- Round 2 incorporates complex movements to challenge stability and coordination
- Round 3 emphasizes power and endurance to improve explosiveness
- Round 4 pushes high intensity strength to sustain power under fatigue
Why This Workout Works:
- Progressive overload ensures continuous muscle growth and strength gains
- Full body activation targets every major muscle group efficiently
- Strength and endurance training builds power and stamina in one session
- Minimal equipment needed so you can get results with just dumbbells
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8 WEEK STRONGER PROGRAM:
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Looking for more strength workouts? Check out my full body dumbbell workout playlist for more muscle building sessions. https://youtube.com/playlist?list=PL2NpXBzdtNaknMk_m4_a6Qj7P75ixno1Q&si=rUjtNCgI3YNUS3_A
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Each circuit is designed to progressively overload your muscles, either by increasing resistance, movement complexity, or intensity.
WARM UP // 30x6
00:25 Squats
00:55 Cossack Squat
01:25 Hamstring Sweeps
01:55 Arm Circles
02:25 Push Ups
02:55 Cross Toe Touches
MAIN WORKOUT // 30s work, 30s rest
ROUND 1: FOUNDATION STRENGTH
03:55 Goblet Squat
04:55 Bent Over Row
05:55 Seated Shoulder Press
06:55 Romanian Deadlift
Repeat
Overload Tip: Go heavier here—these are foundational strength exercises. Control the eccentric phase (slow lowering).
ROUND 2: COMPLEX MOVEMENTS
11:55 Deficit Reverse Lunge R
12:55 Deficit Reverse Lunge L
13:55 Chest Press
14:55 Front Squat
Repeat
Overload Tip: These moves challenge balance, core control, and unilateral strength. Increase weight slightly or focus on perfect form.
ROUND 3: POWER & ENDURANCE
19:55 Gorilla Row
20:55 Thrusters
21:55 Bulgarian Split Squat R
22:55 Bulgarian Split Squat L
Repeat
Overload Tip: Use a slightly lighter weight on thrusters to move explosively. Increase weight on split squats if possible.
ROUND 4: HIGH INTENSITY STRENGTH
27:55 Snatch R
28:55 Snatch L
29:55 Dumbbell Pull Over
30:55 Dumbbell Push Ups
Repeat
Overload Tip: This final round is about sustaining power under fatigue. Keep good form, drive intensity, and go for max effort.
35:45 Cool Down & Stretch // 20x9
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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!