40 Min Full Body METCON Workout (Strength, Conditioning & Abs)

Build strength, get your heart rate up, and work your entire body (including your abs) in this dumbbell and bodyweight METCON workout. This full body workout is such a good mix of strength, conditioning, and core...plus a finisher at the end to really push you. You’ll be using dumbbells for most of the workout and your bodyweight for the rest, making it a great mix of strength, cardio, and core all in one session. All you need is 2 to 3 sets of dumbbells and a mat or soft surface. Dan is using 20 to 40 lb dumbbells (9-18 kg) Tiff is using 7.5 to 15 lb dumbbells (3-7 kg) Use weights that challenge you, especially in the first strength block. As the workout goes on, focus on staying controlled and adjust the weight when needed so you can keep pushing with good form. Thanks so much for being here and working out with us. Be sure to subscribe and like and leave a comment - it helps us a lot! Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week. Begin your FREE 5 day trial → https://tiffxdan.com/membership/ Legends workout apparel (save 20%) → https://www.legends.com/DAN87275 Kion aminos, creatine & protein (20% off) → https://bit.ly/GetKion Adjustable dumbbells (5% off) → https://bit.ly/nuo560sand Hex dumbbells → https://rstyle.me/+Xpdg6Ug_lUoQeykwwK... Follow my HIIT channel for more follow along workouts ‪@DantheHIITMan‬ Warm Up // 30s work x6, no rest Squat to Reach Bent Over T Raises Reverse Lunge + Rotation Plank Toe Touches Push Ups Pike Calf Stretch Hybrid Strength // 40s work, 20s rest Use heavier weights when possible Goblet Squat Push Ups Romanian Deadlift Bent Over Row (neutral grip) Reverse Lunge (alternating) Chest Press Lateral Lunge (alternating) Shoulder Taps Dumbbell Conditioning // 40s work, 20s rest Medium to heavy weights, push yourself Hammer to Shoulder Press Curtsy Lunge (alternating) Deadlift to Upright Row Curl to Press Dumbbell Swing Alternating Dumbbell Snatches Push Press Step Back Lunge to Knee Drive (alternating) Plank Dumbbell Drag Side Squat Dumbbell Pick Up Renegade Row / Plank Row Staggered Squat Walk Core Sculpt // 45s work, 15s rest Slow & controlled Dumbbell Sit Up Glute Bridge Russian Twists Weighted Deadbugs Sit Up to Press Extend to Tuck Sprinter Sit Ups Low Plank Finisher // 20s work, 10s rest Light dumbbells, final push Thrusters Mountain Climbers Dumbbell Push Ups / Knee Push Ups Heismans 1 1/2 Squat Jumps / Squat to Calf Raise Commandos Pop Squats Spider Climbers Cool Down & Stretch // 30s work, minimal 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