40-min Dumbbell Full Body Workout | 3 Circuits for Strength & Muscle
Get ready to crush this powerful 40-minute full body dumbbell workout! We’ll move through 3 circuits of 5 exercises each — targeting legs, glutes, push (chest, shoulders, triceps), and pull (back, biceps). Each circuit is repeated twice for a total of 6 rounds. Perfect for building strength, improving endurance, and sculpting your entire body. 🎥 Subscribe for more workouts: / @deyofit 📸 Instagram: / deyo_fit ▶ Business Enquiries: [email protected] FREE HOME WORKOUT PROGRAMS: 🔥 30-DAY FIT: https://tinyurl.com/30-DAYFIT 🔥 30-DAY POWER FIT: https://tinyurl.com/30-DAYPOWER-FIT 🔥 30-DAY ULTRA FIT: https://tinyurl.com/30-DAY-ULTRA-FIT 🛍 SHOP MY FITNESS ESSENTIALS ⚡️ Amazon Must-Haves: https://amzn.to/3E4bf7l 🏋️♂️ WORKOUT STRUCTURE Duration: 40 minutes Equipment: Dumbbells Format: 3 circuits of 5 exercises (each repeated twice) Interval: 45 sec work / 20 sec rest Focus: Total Body – Legs, Push, Pull ⏱ TIMESTAMPS 00:00 Intro 00:40 Warm-Up Circuit 1 – Legs & Glutes 04:10 Goblet Squats 05:15 Romanian Deadlifts 06:20 Reverse Lunges 07:25 Sumo Squats 08:30 Curtsy Lunges 09:35 Repeat Circuit 1 Circuit 2 - Push (Chest, Shoulders, Triceps) 16:05 Dumbbell Chest Press 17:10 Dumbbell Chest Fly 18:15 Arnold Press 19:20 Lateral to Front Raises 20:25 Triceps Overhead Extension 21:30 Repeat Circuit 2 Circuit 3 - Pull (Back, Biceps) 28:00 Dumbbell Rows 29:05 Renegade Rows 30:10 Reverse Fly 31:15 Bicep Curls 32:20 Hammer Curls 33:25 Repeat Circuit 3 39:00 Cooldown ✅ TIPS FOR SUCCESS Use moderate to heavy dumbbells Maintain good form over speed Stay consistent — results come with time and effort! 💬 Let me know how you did in the comments and don’t forget to like & subscribe for more home workouts! 📢 DISCLAIMER: Before starting any workout, consult your doctor to make sure it's safe for you. Keep in mind that all forms of exercise carry some risk of injury. By participating in this workout, you acknowledge and accept those risks, and voluntarily assume full responsibility. DEYOFIT is not liable for any injuries or issues that may occur. Some links in this video may be affiliate links, which means we may earn a small commission on qualifying purchases — at no extra cost to you. Your support is always appreciated! 💪
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