Day 9: 30 Min Full Body ONE DUMBBELL WORKOUT at Home | Supersets] // 6WS3

Get stronger with just one dumbbell in Day 9 of 6WS3! We're ditching the equipment overload and super-setting your way to a full body burn. Each superset consists of two exercises – 30 seconds each without rest between. Rest 30 seconds after each superset. There is a staple AMRAP set after every two full supersets. You’ll complete x5 dumbbell push ups + x5 goblet squats, doing as many reps as possible in 60 seconds. This will be a repeating exercise throughout the workout. This is your chance to prove one dumbbell is all you need to crush a killer home workout. Hit play, grab your dumbbell, and let's sweat it out together! #6WS3 #OneDumbbellChallenge 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: One dumbbell, a bench or chair, and a non-slip workout mat 💪🏽 Dumbbell: For reference only, I’m using a 30 lb / 14 kg dumbbell ⏱️ Intervals: Superset: Two exercises back-to-back for 30 seconds each, followed by 30 seconds of rest. After completing two supersets then we’ll do a 60 second AMRAP staple: x5 dumbbell push ups + x5 goblet squats – complete as many reps as possible in 60 seconds. // 90 second finisher (30/30/30, no rest between exercises) Exercises for this 30 minute full body one dumbbell workout: 0:28 Thruster R 0:58 RDL + Row R Rest 30 1:58 Thruster L 2:28 RDL + Row L Rest 30 REPEAT 6:28 x5 DB Push Ups + x5 Goblet Squat (60 sec) Rest 30 7:58 Snatch R 8:28 Plank Row R Rest 30 9:28 Snatch L 10:28 Plank Row L Rest 30 REPEAT 14:28 x5 DB Push Ups + x5 Goblet Squat (60 sec) Rest 30 15:58 Bulgarian Split Squat R 16:28 Push Press R Rest 30 17:28 Bulgarian Split Squat L 17:58 Push Press L Rest 30 REPEAT 21:28 x5 DB Push Ups + x5 Goblet Squat (60 sec) Rest 30 22:58 Chest Press R 23:28 Pullovers Rest 30 24:28 Chest Press L 24:58 Pullovers Rest 30 REPEAT 28:58 x5 DB Push Ups + x5 Goblet Squat (60 sec) Rest 30 FINISHER: 30/30/30 30:28 Dumbbell Swing R 30:58 Dumbbell Swing L 31:28 Burpee to Press (alternating sides) 32:18 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!