In this total body workout we’ll repeat the same lift two times – the first will be slow and controlled reps designed to place your muscles under tension to build up strength. In the second set, you’ll complete as many reps as possible, helping you build up endurance. The slow reps in the first set followed by the fast reps in the second set will perfectly sculpt and tone your muscles.
Equipment for this workout:
– A pair of dumbbells at least (I’ll be using 2 pairs in this workout, 2 x 20 lbs and 2 x 30 lbs).
– A mat
– Grab a towel and some water – you’ll need it!
My recommendation is to use slightly heavier weights for the 1st set (slow & controlled) and then if you need to, drop to lighter weights to complete as many reps as possible in the 2nd set. Take this total body workout with weights at your own pace and listen to your body.
The format for this dumbbell workout will go like this:
Each exercise will be 40 seconds of work followed by 20 seconds rest. Exercises are listed below:
SHOULDERS
0:20 Shoulder Press – Slow & Controlled
1:20 Shoulder Press – As Many Reps as Possible
2:20 Alternating Front Raises – Slow & Controlled
3:20 Alternating Front Raises – As Many Reps as Possible
4:20 Upright Row – Slow & Controlled
5:20 Upright Row – As Many Reps as Possible
6:20 Alt Hammer Press – Slow & Controlled
7:20 Alt Hammer Press – As Many Reps as Possible
BACK
8:20 Bent Over Row – Slow & Controlled
9:20 Bent Over Row – As Many Reps as Possible
10:20 Romanian Deadlift – Slow & Controlled
11:20 Romanian Deadlift – As Many Reps as Possible
12:20 Good Mornings – Slow & Controlled
13:20 Good Mornings – As Many Reps as Possible
14:20 Reverse Flyes – Slow & Controlled
15:20 Reverse Flyes – As Many Reps as Possible
ARMS
16:20 Curls – Slow & Controlled
17:20 Curls – As Many Reps as Possible
18:20 Overhead Tricep Press – Slow & Controlled
19:20 Overhead Tricep Press – As Many Reps as Possible
20:20 Alternating ISO Hold Curls – Slow & Controlled
21:20 Alternating ISO Hold Curls – As Many Reps as Possible
22:20 Narrow Push Ups – Slow & Controlled
23:20 Narrow Push Ups – As Many Reps as Possible
LEGS
24:20 Suitcase Squat – Slow & Controlled
25:20 Suitcase Squat – As Many Reps as Possible
26:20 Static Lunge R – Slow & Controlled
27:20 Static Lunge R – As Many Reps as Possible
28:20 Static Lunge L – Slow & Controlled
29:20 Static Lunge L – As Many Reps as Possible
30:20 Sumo Squat – Slow & Controlled
31:20 Sumo Squat – As Many Reps as Possible
CHEST
32:20 Wide Push Ups – Slow & Controlled
33:20 Wide Push Ups – As Many Reps as Possible
34:20 Chest Press – Slow & Controlled
35:20 Chest Press – As Many Reps as Possible
36:20 Flyes – Slow & Controlled
37:20 Flyes – As Many Reps as Possible
38:20 Diamond Press – Slow & Controlled
39:20 Diamond Press – As Many Reps as Possible
CORE
40:20 Slow Crunches – Slow & Controlled
41:20 Slow Leg Raises – Slow & Controlled
42:20 Slow Bicycles – Slow & Controlled
43:20 Slow Flutters – Slow & Controlled
44:20 Slow Mountain Climbers (knee pause) – Slow & Controlled
TOTAL BODY WOROUT LINKS:
Dumbbells: https://amzn.to/3s8KS5V
Mat: https://rstyle.me/+xlZqgv4HoIhJT03-htasHw
Sneakers: https://rstyle.me/+dQ8Yo-U8gabiZGBgULKSxQ
This is part of our 6 WEEK SHRED WORKOUT PLAN.
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DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.