30 Min Dumbbell Full Body Strength + Abs | 4x5 Method

We’re hitting every muscle today with strength, power, and control. This is a full body dumbbell strength workout with an abs finisher to close it out. It’s one of those workouts that leaves you knowing you put in the work! 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/ Gear I rely on: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion This is the 1st workout in The 4x5 Method Home Workout Program. Save this playlist    • The 4x5 Method - Home Workout Program   WORKOUT OVERVIEW Warm Up // 30s work, no rest Lower Body Power // 40s work, 20s rest Upper Body Power // 40s work, 20s rest Total Body Combos // 40s work, 20s rest Core Finisher // 30s work, 10s 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 Dumbbell Full Body Strength + Abs Warm Up // 30s work x6, no rest 00:30 Jumping Jacks 01:00 Arm Swings 01:30 Squat to Overhead Reach 02:00 Side to Side Squats 02:30 Hand Release Push Ups 03:00 Plank Toe Touches Lower Body Power // 40s work, 20s rest 04:00 Front Squat 05:00 Romanian Deadlift 06:00 Staggered Squat Walk 07:00 Curtsy Lunges 08:00 Suitcase Squat 09:00 Sumo Deadlift 10:00 Lateral Lunges 11:00 Step Out Squats Upper Body Power // 40s work, 20s rest 12:10 Shoulder Press 13:10 Bent Over Rows - Neutral Grip 14:10 Lateral to Front Raises 15:10 Rear Delt Rows - Elbows Flared 16:10 Floor Press 17:10 Plank Row 18:10 Dumbbell Flyes 19:10 Dumbbell Push Ups Total Body Combos // 40s work, 20s rest 20:20 Sumo Squat to High Pull 21:20 Alt Snatches 22:20 Reverse Lunge to Curl 23:20 Thrusters 24:20 Bent Over Wide Row to Upright Row 25:20 High Squat to Calf Raise 26:20 Hammer Curl to Press 27:20 Pullover to Press Core Finisher // 30s work, 10s rest 28:30 Bicycle Crunches 29:10 Sprinter Sit Ups 29:50 Dead Bugs 30:30 L-Sit Toe Touches 31:10 Long Scissor Kicks 31:50 Tuck to Leg Drops 32:30 Knee Touch Crunches 33:10 Russian Twists 33:50 Plank Knee Tucks 34:40 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 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