Day 29: 30 Min FULL BODY Dumbbell Workout [Complete Workout] // 6WS3 

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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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