The Final Boss – 50 Min Ultimate Full Body Workout | 4x5 Method

This is it...The Final Boss! The last challenge of the 4x5 Method and your ultimate test of strength and endurance. We’re combining cardio, strength, core, and finishers into one nonstop grind that’ll leave you drenched. Every block is designed to push you further, from fast paced HIIT and dumbbell complexes to controlled strength and ab focused intervals. You’ve built the foundation over the last 4+ weeks. Now it’s time to push harder, move with intention, and empty the tank. Every section is designed to test you, so dig in and keep showing up until the very last second. Grab your dumbbells, clear your space, and let’s take on The Final Boss together! Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week in 2026. Your first 5 days are FREE → https://tiffxdan.com/membership/ Links: Legends shorts (20% off) → https://www.legends.com/DAN87275 Kion aminos, creatine & protein (20% off) → https://bit.ly/GetKion Dumbbells → https://rstyle.me/+cWefDaaj9ZFWC534r_... This is the 20th workout and final workout of The 4x5 Method Home Workout Program. Save this playlist    • The 4x5 Method - Home Workout Program   WORKOUT OVERVIEW Warm Up // 30s work, no rest Nonstop Cardio // 45s work, no rest AMRAP Complexes // 120s work, 30s rest Planks & Push Ups. 60s + 20s work, 20s rest Strength Intervals // 40s work, 20s rest TABATA // 20s work, 10s rest Finisher // 30s work x4, no rest Cool Down // 30s work, no rest EQUIPMENT 2 sets of dumbbells (I'm using 20 & 30 lb DBs) Soft surface or workout mat 00:00 The Final Boss - Ultimate Full Body Workout Warm Up // 30s work x6, no rest 00:35 Jog in Place 01:05 Jumping Jacks 01:35 Butt Kick Presses 02:05 Push Up Toe Touches 02:35 Squats 03:05 Cossack Squat Nonstop Cardio // 45s work, no rest 04:05 High Knees 04:50 Skater Jumps 05:35 Butt Kickers 06:20 Sprint in Place 07:05 Jumping Jacks 07:50 Lateral Shuffle Ground Taps 08:35 Broad Jump + Shuffle Back 09:20 2x Single Leg Ghost Ropes 10:05 Lateral High Knees 10:50 Pop Squats 11:35 Jumping Jabs 12:20 Standing Cross Punches Complexes // 120s work, 30s rest 13:35 Complex 1: 8 Front Squats + 8 Push Press +20 Mountain Climbers + AMRAP Squats 16:05 Complex 2: 8 Deadlifts + 8 Rows + 20 Bicycle Crunches + AMRAP Standing Climbers 18:35 Complex 3: 8 Thrusters + 8 Plank Rows + 20 L-Sit Toe Touches + AMRAP Twist Jumps 21:05 Complex 4: 8 RDLs + 8 Upright Rows + 20 Spider Climbers + AMRAP Burpees Planks & Push Ups // 60s plank variation + 20s push up variation, rest 20s 23:35 Plank Hold + Standard Push Ups 25:15 Side Plank Hold R + Tricep Push Ups 26:55 Side Plank Hold L + Wide Push Ups 28:15 Plank Step Outs + Staggered Push Ups R 29:55 Plank Hip Dips + Staggered Push Ups L Strength Intervals // 40s work, 20s rest 32:05 High Squat 33:05 RDL to Row 34:05 Lateral Lunge to Curl 35:05 Bent Over Wide Row 36:05 Chest Press + Glute Bridge 37:05 Alternating B-Stance Squat 38:05 Overhead Tricep Extension 39:05 Dumbell Pullovers 40:05 Hammer Curl to Press 41:05 Alternating Snatches TABATA // 20s work, 10s rest 42:15 Jump Squats 42:45 Step Back Knee Drive R 43:15 Step Back Knee Drive L 43:45 Flutter Kicks 44:15 Sprinter Sit Ups 44:45 Cross Mountain Climbers 45:15 Half Burpees 45:55 Quick Lateral Hops 46:15 Plank Jacks 46:55 Russian Twist 47:15 Prisoner Squat Knee to Elbow 47:55 Star Jumps Finisher // 30s work x4, no rest 48:35 Plyo Lunges 49:05 Blast Off Push Ups 49:35 Commandos 50:05 Burpee Tuck Jumps 50:55 Cool Down & Stretch // 30s work x6, no rest 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 Dan the HIIT Man and Velvet Moss LLC 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!