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gf11 Full Body | Dumbbell Tabata Workout

Welcome to my 11-minute full body strength workout with dumbbells. There are no repeats in this workout – just 12 Tabata intervals and a plank finisher. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a 1-minute warmup, this workout is is made up of 12 rounds of unique full body exercises with dumbbells. The first half is standing while the second half is on the mat. The workout ends with a plank hold. For many of the exercises, Andrea does the advanced version and Ashley offers a lower-intensity option. We both used 8 lb weights.

Workout Video:

Workout Breakdown:

There are 12 Tabata intervals in this workout. Each exercise is performed for 30 seconds followed by 15 seconds of rest. After the 12th interval, take another 15 seconds of rest and then hold plank for the remaining 45 seconds.

Exercises

Tabata Intervals

  1. Squat with Arnold Press
  2. Narrow Bent Row
  3. Side Lunge with Upward Fly (alternate)
  4. Around the World
  5. Dead Lift
  6. Tricep Kickback
  7. Diagonal Get-Up (Left)
  8. Diagonal Get-Up (Right)
  9. Plank Pull-Thru
  10. Pushup with Shoulder Taps
  11. Single Leg Lift with Bridge (Right)
  12. Single Leg Lift with Bridge (Left)

Plank Finisher

Plank Hold (45s)

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