30 Min Full Body Strength & Shred – Dumbbell Workout + Abs Burnout | 4x5 Method

TIFFxDAN
TIFFxDAN
45 Video Views·Nov 30, 2025

This 30 minute full body dumbbell workout mixes strength, shred, and abs all in one. We’ll start with big compound lifts, mix in isolation work for the burn, and ends with a killer abs burnout. Stick around for the finisher! It's only 3 rounds but it will test you more than anything we've done so far. You got this!

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This is the 9th workout and the first of Week 3 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, no rest
Compound Strength // 40s work, 20s rest
Isolation Burnouts // 30s work, 15s rest
Abs & Cardio // 30s work, 10s rest
Finisher - AMRAP EMOM // 60s x3, no rest
Cool Down // 30s work, no rest

EQUIPMENT
2 sets of dumbbells (I'm using 20 & 30 lb DBs)
Block or plates for heels/toe elevated exercises
Soft surface or workout mat

00:00 Full Body Strength & Shred Dumbbell Workout with Abs

Warm Up // 30s work x6, no rest
00:30 Jog in Place
01:00 Torso Twist + Knee Drive
01:30 Squat to Reach
02:00 Inchworm Walkout
02:30 Lateral Shuffles
03:00 Hip Opener Lunges

Compound Strength // 40s work, 20s rest
04:00 Front Squat to Arnold Press
05:00 RDL to Bent Over Row
06:00 Reverse Lunge to Curl + Press
07:00 Dumbbell Deadlift to Upright Row
08:00 Push Press
09:00 Renegade Row
10:00 Lateral Lunge to Press
11:00 Chest Press with Glute Bridge Hold
12:00 Split Squat Hold + Overhead Press R
13:00 Split Squat Hold + Overhead Press L

Isolation Burnouts // 30s work, 15s rest
14:10 Alternating Bicep Curls
14:55 Lateral Raises
15:40 Rear Delt Fly
16:25 Heels Elevated Goblet Squat
17:15 Toes Elevated Calf Raises
17:55 Chest Flyes
18:40 Dumbbell Pullover
19:25 Alternating Hammer Curls
20:10 Overhead Tricep Extensions
20:55 B-Stance RDL R
21:40 B-Stance RDL L
22:25 Curtsy Lunges

Abs & Cardio // 30s work, 10s rest
23:25 Plank Shoulder Taps
24:05 Pop Squats
24:45 Flutter Kicks
25:25 High Knees
26:05 Sprinter Sit Ups
26:45 Blast Off Push Ups
27:25 Cross Mountain Climbers
28:05 Bicycle Crunch
28:45 Squat Jacks
29:25 Leg Raise + Hip Lift
30:05 Skater Jumps
30:45 Plank Jacks

Finisher – EMOM AMRAP // 3 rounds, new challenge each minute
31:45 Min 1: 8 Dumbbell Thrusters + AMRAP Burpees
32:45 Min 2: 10 Plank Rows (5/side) + AMRAP Mountain Climbers
33:45 Min 3: 12 Jump Squats + AMRAP Push Ups

35:05 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