6 Week Shred III • Home Workout Program - Day 14: 30 Min EPIC FULL BODY Dumbbell Workout [Complexes] // 6WS3

Ignite every muscle from head to toe with Day 14 of 6WS3! This dumbbell-fueled full body workout features epic complexes that'll leave you breathless and begging for more. We're breaking this workout down into five rounds. To begin the round we’ll complete five 40-second intervals of targeted exercises followed by 20 second rest periods to keep your heart pounding and your muscles screaming. Then, buckle up for a 90 second complex that combines push-ups and deadlifts in a brutally beautiful sweat fest. This ain't your grandma’s circuit training – it's a full-body symphony of sweat and determination. We'll hit your back and biceps, quads and calves, chest and triceps, glutes and hamstrings, and even squeeze in some shoulders and abs. Hit play, grab those dumbbells, and let's get after it today! #6WS3 #EpicComplexes #FullBodyBurn Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/ Links: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Follow my HIIT channel for more follow along workouts @DantheHIITMan Workout Details: ⏱️ Duration: 30 minute workout + 4 minute cool down 🏋️ Equipment: 2 sets of dumbbells, a yoga block or wedge, and a non-slip workout mat 💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 5-exercises – 40 seconds work followed by 20 seconds rest // then we go into a 90 second complex where you’ll complete 5 sets as fast as you can. Rest as soon as you’re finished Exercises for this 30 minute full body dumbbell workout with complexes: ROUND 1: BACK & BICEPS 0:29 Dumbbell Swing 1:29 Twist Curls 2:29 Gorilla Rows 3:29 Hammer + Wide Curls 4:29 Renegade Rows Rest 20 Seconds 5:29 Complex: 90 Seconds - Rest When Finished x3 Dumbbell Push Up + x3 Dumbbell Deadlift x4 Dumbbell Push Up + x4 Dumbbell Deadlift x5 Dumbbell Push Up + x5 Dumbbell Deadlift x4 Dumbbell Push Up + x4 Dumbbell Deadlift x3 Dumbbell Push Up + x3 Dumbbell Deadlift Rest 30 Seconds ROUND 2: QUADS & CALVES 7:29 Heels Elevated Squat 8:29 Calf Raises 9:29 Elevated Split Squat R 10:29 1/4 Squat Jumps 11:29 Elevated Split Squat L Rest 20 Seconds 12:29 Repeat Complex: 90 Seconds - Rest When Finished Rest 30 Seconds ROUND 3: CHEST & TRICEPS 14:29 Dumbell Flys 15:29 Tricep Press 16:29 Alt Pec Squeeze 17:29 Overhead Tricep Extensions 18:29 Chest Press Rest 20 Seconds 19:29 Repeat Complex: 90 Seconds - Rest When Finished Rest 30 Seconds ROUND 4: GLUTES & HAMSTRINGS 21:29 Curtsy Lunges 22:29 B-Stance RDL R 23:29 B-Stance RDL L 24:29 Single Leg Glute Bridge R 25:29 Single Leg Glute Bridge L Rest 20 Seconds 26:29 Repeat Complex: 90 Seconds - Rest When Finished Rest 30 Seconds ROUND 5: SHOULDERS & ABS 28:29 Arnold Press 29:29 Overhead Marches 30:29 Upright Row 31:29 Plank Drags 32:29 Rear Delt Row Rest 20 Seconds 33:29 Repeat Complex: 90 Seconds - Rest When Finished 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!