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!

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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 https://www.youtube.com/playlist?list=PL2NpXBzdtNam2Ui-yJeG1yLGdAA_EbE_r

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

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