6 Week Shred III • Home Workout Program - Day 4: 30 Min INTENSE FULL BODY Dumbbell Complexes // 6WS3

Brace yourself for a full body dumbbell frenzy with Day 4 of 6WS3! We're talking 3 minutes of non-stop complex exercises designed to blast every muscle from head to toe. 3 exercises per complex – 10 reps per exercise, repeat, repeat, repeat, until your muscles scream mercy. Follow the on-screen cues and follow along with me. Hit play, grab those dumbbells, and let's crush this workout together! #6WS3 #DumbbellComplexes 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, and a non-slip workout mat 💪🏽 Dumbbell: For reference only, I’m using 30 & 20 lb / 14 & 9 kg dumbbells ⏱️ Intervals: 3 minutes work, 30 seconds rest Exercises for this 30 minute full body dumbbell workout: 0:44 COMPLEX #1 ISO Twist Press R x10 ISO Twist Press L x10 Diamond Press x10 4:14 COMPLEX #2 Bent Over Row R x10 Bent Over Row L x10 Renegade Rows x10 7:44 COMPLEX #3 Seated ISO Shoulder Press R x10 Seated ISO Shoulder Press L x10 45° Press x10 11:14 COMPLEX #4 Twist Curl R x10 Twist Curl L x10 Waiter’s Curl x10 14:44 COMPLEX #5 Tricep Push Ups x10 Tricep Press x10 Tricep Overhead Extension x10 18:14 COMPLEX #6 Front Lunge R x10 Front Lunge L x10 High Squats x10 21:44 COMPLEX #7 L-Sit Toe Touches x10 Russian Twists x10 Extend to Tuck x10 25:14 COMPLEX #8 Romanian Deadlift R x10 Romanian Deadlift L x10 Curtsy Lunges x10 28:44 FINISHER 3 MINUTES Snatch R x10 Snatch L x10 Dumbbell Deadlift x10 32:14 Cool Down & Stretch 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!