coach tiaan · 2 min walkthrough
week 17 · workout 1 of 3 · monday
30-min
full-body.
~30 MIN
DUMBBELLS
FULL BODY
INTERMEDIATE
one pair of medium-weight dumbbells. that's all you need.
▶ start workouttimer included · 40s work · 20s rest · 3 rounds
warm up · 5 min
light cardio + arm circles.
3 min skip or jog on the spot. 30s arm circles forward, 30s back. 60s dynamic squats.
watch warm-up video →the circuit · 3 rounds
40s work · 20s rest · 90s between rounds.
tap any exercise for the video + coach note.
1. goblet squats
40s
dumbbell at chest. squat to parallel, drive through heels.
1. goblet squats
40s
dumbbell at chest. squat to parallel, drive through heels.
coach note"chest proud. don't let your knees cave. drive the floor away."
scale ↓ · bodyweight
rx · goblet squat
scale ↑ · 3s tempo
log: ·
2. bent-over rows
40s
flat back hinge. pull dumbbells to the ribs, squeeze, lower slow.
2. bent-over rows
40s
flat back hinge. pull dumbbells to the ribs, squeeze, lower slow.
coach note"flat back, soft knees. pull to the ribs, not the chest. squeeze the shoulder blades."
scale ↓ · single-arm
rx · 2-arm row
scale ↑ · pause + pull
3. dumbbell shoulder press
40s
shoulder height → press to lockout overhead.
3. dumbbell shoulder press
40s
shoulder height → press to lockout overhead.
coach note"brace the core every rep. no arching the lower back — if you are, go lighter."
scale ↓ · seated press
rx · standing press
scale ↑ · push press
4. reverse lunges
40s
dumbbells at sides. step back, push through front heel, alternate.
4. reverse lunges
40s
dumbbells at sides. step back, push through front heel, alternate.
coach note"front knee tracks over the ankle. push through the front heel to stand."
scale ↓ · bodyweight
rx · weighted
scale ↑ · rear-foot elevated
5. dumbbell chest press
40s
lie back, dumbbells at chest. press up to lockout, lower slow.
5. dumbbell chest press
40s
lie back, dumbbells at chest. press up to lockout, lower slow.
coach note"lower slow, press hard. full range every rep, no half reps at the top."
scale ↓ · floor press
rx · bench press
scale ↑ · 3s eccentric
6. romanian deadlifts
40s
soft knees. hinge, push hips back, lower along the legs. stand.
6. romanian deadlifts
40s
soft knees. hinge, push hips back, lower along the legs. stand.
coach note"hinge at the hips, not a squat. dumbbells glide close to the legs the whole way."
scale ↓ · single-leg balance
rx · double
scale ↑ · single-leg rdl
7. plank + dumbbell drag
40s
high plank. drag dumbbell side to side. don't let hips twist.
7. plank + dumbbell drag
40s
high plank. drag dumbbell side to side. don't let hips twist.
coach note"squeeze your glutes. no hip twist as you drag. slow and controlled beats fast and sloppy."
scale ↓ · from knees
rx · full plank
scale ↑ · + push-up
finisher · optional
100 thrusters.
squat + overhead press combined. break into sets of 10–20 as needed.
"coach note: if it's your first time, start with sets of 5. form over speed."
cool down · 5 min
hamstrings · hip flexors · chest · shoulders. hold each 45s.
watch cool-down flow →need anything?
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