30 Min Full Body Strength & Abs – Dumbbell Workout at Home | 4x5 Method

This 30 minute dumbbell workout hits everything...full body strength with an ab focus to keep your core working from start to finish. You’ll work through controlled strength sets that build power and stability while keeping the intensity up. All you need is a couple sets of dumbbells and a mat or soft surface. Follow along with me and push hard every round. Let's work hard today! 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 13th workout and the first of Week 4 in The 4x5 Method Home Workout Program. Save this playlist    • The 4x5 Method - Home Workout Program   WORKOUT OVERVIEW Warm Up // 30s work, no rest Compound Strength // 40s work, 20s rest Strength & Core // 45s work, 15s rest Core Conditioning // 30s work, 15s rest Finisher // 3 min EMOM AMRAP 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 Full Body Strength and Abs Dumbbell Workout Warm Up // 30s work x6, no rest 00:30 Jumping Jacks 01:00 Torso Twist 01:30 Squat to Reach 02:00 Inchworm Walkout to Shoulder Tap 02:30 Walking Lunges 03:00 Hip Opener Lunges Compound Strength // 40s work, 20s rest 04:00 Front Squat to Press 05:00 RDL to Upright Row 06:00 Reverse Lunge to Curl 07:00 Chest Press + Glute Bridge Hold 08:00 Thrusters 09:00 Bent Over Rows 10:00 Lateral Lunge to Press 11:00 Push Press Strength + Core // 45s work, 15s rest 12:10 Renegade Rows 13:10 Starfish Crunches 14:10 Step Out Goblet Squat Partials 15:10 Plank Shoulder Taps 16:10 Split Squat to Overhead Press R 17:10 Woodchopper R 18:10 Split Squat to Overhead Press L 19:10 Woodchopper L Core Conditioning // 30s work, 15s rest 20:25 Double Snatches 21:10 Bicycle Crunch 21:55 Alt Single Arm Thrusters 22:40 Sitting Cross Punches 23:25 Dumbbell Swings 24:10 Plank Toe Touches 24:55 Weighted Jacks 25:40 Sprinter Sit Ups 26:25 Makers 27:10 Commandos Finisher // 3 min EMOM AMRAP 28:10 10 DB Push Ups + AMRAP Seesaw Rows 29:10 10 Suitcase Squats + AMRAP Sit Ups 30:10 10 Upright Row + AMRAP Snatches 31:30 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