30 Min Dumbbell Workout - Leg Strength & Abs Combo | 4x5 Method

Legs and abs team up for this 30 minute dumbbell workout. You’ll hit major lower body muscle groups with powerful moves while keeping your core fired up the whole way through. Every superset challenges strength and stability, and we’ll finish with an AMRAP complex that will leave you feeling stronger, tighter, and fully worked.

Grab some dumbbells, stay with the timer, and push your pace. This one’s about controlled form, steady effort, and finishing all the way to the last rep.

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This is the 3rd 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 x6, no rest
Supersets // 45s work x2, no rest
Complex Finisher // 2 min AMRAP
Cool Down // 30s work x6, no rest

EQUIPMENT
2 sets of dumbbells (I'm using 20 & 30 lb DBs)
Soft surface or workout mat

00:00 30 Min Dumbbell Workout

Warm Up // 30s work x6, no rest
00:30 Standing Hip Circles R
01:00 Standing Hip Circles L
01:30 Prisoner Squat to Heel Tap
02:00 Cossack Squat
02:30 Knee Circles
03:00 Standing Leg Swings

Supersets // 45s work x2, 30s rest
04:00 Front Squat
04:45 Romanian Deadlift

06:00 Glute Bridge with Dumbbell
06:45 Weighted Extend to Tuck

08:00 Suitcase Squat
08:45 Reverse Lunges

10:00 Hamstring Bridge with Dumbbell
10:45 Weighted L-Sit Toe Touches

12:00 Dumbbell Calf Raises
12:45 Sumo Deadlift Partials

14:00 1 1/2 Goblet Squat
14:45 Lateral Lunges

16:00 Dumbbell Good Mornings
16:45 Weighted Russian Twists

18:00 Staggered Squat Walk
18:45 Dumbbell Wall Sit

20:00 Curtsy Lunges
20:45 Dumbbell High Crunches

22:00 1 1/2 Step Out Squats
22:45 Frog Pumps with Dumbbell

24:00 Split Squat R
24:45 Split Squat L

26:00 B-Stance RDL R
26:45 B-Stance RDL L

28:00 Weighted Crunch R
28:45 Weighted Crunch L

30:00 Single Leg Glute Bridge R
30:45 Single Leg Glute Bridge L

32:00 Finisher // 2 Min Complex (AMRAP)
x5 Dumbbell Deadlifts
x5 Romanian Deadlifts
x5 Front Squats
x5 Dumbbell Sit Ups

34:20 Cool Down & Stretch // 30s work x6, no rest

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