Name: 40 Min Full Body METCON Workout | Str... | TIFFxDAN | Gan Jing World
Uploaded: 2026-03-02T13:12:01.846Z
Duration: 41 min 2 s
Description: This is a full body METCON workout that blends dumbbell strength, bodyweight conditioning, plus abs ... | Videos | Gan Jing World - Technology for Humanity | Video & Movie Streaming

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https://media1-us-west.cloudokyo.cloud/video/v13/1f/45/9f/1f459f33-8c15-4114-bde1-9f9fdb2b7e5c/master.m3u8

This is a full body METCON workout that blends dumbbell strength, bodyweight conditioning, plus abs & core work — no repeating exercises.

We start out with full body conditioning with dumbbells to build strength, then we move into a sculpting ab shred circuit, then finish with a fast paced metabolic HIIT block and a core finisher. It’s challenging, but structured so you can push hard until the very end.

Follow along with Tiff for lower impact and lighter weight options and Dan for heavier loading and higher intensity variations.

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Equipment: 2 sets of dumbbells (Dan—20 & 30 lb // Tiff—7.5 & 12.5 lb), and a mat or soft surface

Warm Up // 30s work x6, no rest
Squat to Reach
Alternating Reverse Lunge + Reach
Arm Circles
Inchworm Walk Out
Push Ups
Jog in Place

Full Body Conditioning // 40s work, 20s rest
Front Squat to Arnold Press / Squat to Press
Romanian Deadlift to Row
Split Squat to Press R
Split Squat to Press L
Renegade Row / Plank Row
Push Press
Deadlift to Reverse Lunge
Sumo to Diagonal Press
Lateral Lunge to Front Raise
Alternating Snatch
Forward Lunge to Curl to Press
Makers / Step Back Burpee Deadlift

Ab Shred // 30s work, no rest
Flutter Kicks
Tuck to Leg Lower
Reverse Crunches
Hip Lift
Straight Arm Crunches
Cross Crunches
Extend to Tuck
Bicycle Crunches

Metabolic HIIT // 30s work, 15s rest
High Knees / High Knee March
Push Ups / Knee Push Ups
Squat to Knee Drive
Shoulder Taps
Speed Skaters
Plank Jacks / Plank Step Outs
Paused Mountain Climbers
Plyo Lunges / Reverse Lunges
Commandos
Air Squats
Reverse Plank Marches
Lateral Bounds
Cross Punches
Squat Jacks / Squat Step Out Jacks
Sprint in Place
Push Up to T Rotation
Burpees / No Jump Burpees

Core Finisher // 60s work, no rest
Plank March
Kneeling Side Crunch R / Side Crunch R
Kneeling Side Crunch L / Side Crunch L
Low Plank Hold

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

40 Min Full Body METCON Workout | Strength + Cardio + Core

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