30 Min Full Body Dumbbell Challenge – Strength, Core & Power | 4x5 Method

This one’s a grind from start to finish with strength, power, and core conditioning packed into 30 minutes. All you need are a couple sets of dumbbells and a mat or soft surface.

Pace yourself during the EMOM rounds, push hard through the strength sets, stay controlled during the ab circuits, ramp up the intensity during the TABATA conditioning circuits, then give it all you got in the AMRAP finisher!
Take as much rest as you need, but push through to the end. I'll be right there with you along the way. Push play and let's work hard today!

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This is the 17th workout and the first of Week 5 in The 4x5 Method Home Workout Program. Save this playlist https://www.youtube.com/playlist?list=PL2NpXBzdtNam2Ui-yJeG1yLGdAA_EbE_r

WORKOUT OVERVIEW
Warm Up // 30s work, no rest
EMOM // 60s work x8, no rest
Strength & Core // 30s work, 15s rest
TABATA // 20s work, 10s rest
Finisher Complex // 90s AMRAP x2, 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 Full Body Dumbbell Challenge

Warm Up // 30s work x6, no rest
00:30 Jumping Jacks
01:00 Arm Circles
01:30 Squat to Reach
02:00 Inchworm Push Ups
02:30 Lateral Lunges
03:00 Hip Opener Lunges

EMOM Strength Challenge
04:00 Minute 1 & 5: 8 Front Squats + AMRAP Plank Jacks
05:00 Minute 2 & 6: 8 Push Press + AMRAP Mountain Climbers
06:00 Minute 3 & 7: 8 RDL + AMRAP Bicycle Crunches
07:00 Minute 4 & 8: 6 Burpee Deadlifts + AMRAP High Knees

Strength & Core // 30s work, 15s rest
12:30 Sumo Deadlift to High Pull
13:15 Curtsy Lunges
14:00 Knee Touch Crunches
14:45 Thrusters
15:30 Alt Bicep Curls
16:15 Plank Hip Dips
17:00 Plank Row R
17:45 Plank Row L
18:30 Plank Hold
19:15 Suitcase Squat Curl to Press
20:00 Bent Over Wide Rows
20:45 L-Sit Toe Touches
21:30 Dumbbell Swing
22:15 Overhead Tricep Extension
23:00 Reverse Crunch

TABATA // 20s work, 10s rest
24:00 Jump Squats
24:30 Heismans
25:00 Push Ups
25:30 Flutter Kicks
26:00 Half Burpees
26:30 Plank Shoulder Taps
27:00 Lateral Hops
27:30 Commandos
28:00 Skaters
28:30 Mountain Climbers
29:00 Prisoner Squat Knee to Elbow
29:30 Spider Climbers

30:20 Finisher // 90s × 2 rounds
10 Snatches
10 Bent Over Rows
10 Dumbbell Push Ups
AMRAP Squats with remaining time

33:40 Cool Down & Stretch // 30s work x6, no rest

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