30 Min Total Body Dumbbell Workout + Abs – Get Stronger & Leaner | 4x5 Method

Join me for this 30 minute total body dumbbell workout. We’ll hit strength, conditioning, and abs all in one session so you leave nothing out. This one’s built to challenge every major muscle group while keeping your core working the whole way through.

Grab a pair of dumbbells, follow along with the timer, and push at your own pace. Stay locked in on your form and give what you can. I’ll be right there with you from start to finish!

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 5th workout and the first of Week 2 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
Strength // 40s work, 20s rest
Stability // 40s work, 20s rest
Abs & Core // 30s work, 10s rest
Finisher // 30s work, 15s rest
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 Total Body Dumbbell Workout with Abs

Warm Up // 30s work x6, no rest
00:30 Arm Swings
01:00 Squats
01:30 Inchworm to Shoulder Tap
02:00 Cossack Squat
02:30 High Knee Jog
03:00 Push Up to Down Dog

Strength // 40s work, 20s rest
04:00 Deadlift to High Pull
05:00 Front Squat
06:00 Push Press
07:00 Bent Over Row
08:00 Stiff Leg RDL
09:00 Lunge to Bicep Curl
10:00 Squat to Calf Raise
11:00 Single Arm Arnold Press – Alt R/L

Stability // 40s work, 20s rest
12:10 Renegade Row
13:10 1-Arm Front Rack Rear Lunge R
14:10 1-Arm Front Rack Rear Lunge L
15:10 B-Stance RDL + Row R
16:10 B-Stance RDL + Row L
17:10 Push Up to Dumbbell Drag
18:10 Dumbbell Sit Up + Twist
19:10 Floor Press to Fly

Abs & Core // 30s work, 10s rest
20:20 Deadbug w/ Dumbbells
21:00 Bicycle Crunch
21:40 Plank Toe Touches
22:20 Seated Cross Punch
23:00 Tuck to Leg Lower
23:40 Side Plank Reaches R
24:20 Side Plank Reaches L
25:00 Hollow Hold w/ Pulse
25:40 Single Leg Extensions
26:20 Flutter Kick Raises

Finisher // 30s work, 15s rest
27:20 Dumbbell Push Ups
28:05 Thrusters
28:50 Dumbbell Swing
29:35 Low Hold Squat Pulses
30:20 Mountain Climbers
31:05 Makers
31:50 Dumbbell Overhead March
32:35 Alternating Snatches

33:25 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