30 Min Full Body Dumbbell Challenge – Strength, Core & Power | 4x5 Method скачать в хорошем качестве

30 Min Full Body Dumbbell Challenge – Strength, Core & Power | 4x5 Method

This one’s a grind from start to finish with strength, power, and core conditioning packed into 30 minutes. All you need are a couple sets of dumbbells and a mat or soft surface. Pace yourself during the EMOM rounds, push hard through the strength sets, stay controlled during the ab circuits, ramp up the intensity during the TABATA conditioning circuits, then give it all you got in the AMRAP finisher! Take as much rest as you need, but push through to the end. I'll be right there with you along the way. Push play and let's work hard today! Want the best experience? Train with us in the TIFFxDAN App 👉 https://tiffxdan.com/membership/. No ad interruptions, music + timers only options so you can use your own playlist, access to all programs and workouts, plus 4 brand new programs each year! What I Never Train Without → Legends Apparel – The shorts I wear in nearly every video (for the past 5 years!). They move, breathe, and are built to last! Save 20% every time → https://www.legends.com/DAN87275 → My go to every day supplement is Kion Aminos. They keep me recovered and ready for the next workout. I also stack them with Kion Creatine. Save 20% here → https://bit.ly/GetKion This is the 17th workout and the first of Week 5 in The 4x5 Method Home Workout Program. Save this playlist    • The 4x5 Method - Home Workout Program   WORKOUT OVERVIEW Warm Up // 30s work, no rest EMOM // 60s work x8, no rest Strength & Core // 30s work, 15s rest TABATA // 20s work, 10s rest Finisher Complex // 90s AMRAP x2, no rest 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 Dumbbell Challenge Warm Up // 30s work x6, no rest 00:30 Jumping Jacks 01:00 Arm Circles 01:30 Squat to Reach 02:00 Inchworm Push Ups 02:30 Lateral Lunges 03:00 Hip Opener Lunges EMOM Strength Challenge 04:00 Minute 1 & 5: 8 Front Squats + AMRAP Plank Jacks 05:00 Minute 2 & 6: 8 Push Press + AMRAP Mountain Climbers 06:00 Minute 3 & 7: 8 RDL + AMRAP Bicycle Crunches 07:00 Minute 4 & 8: 6 Burpee Deadlifts + AMRAP High Knees Strength & Core // 30s work, 15s rest 12:30 Sumo Deadlift to High Pull 13:15 Curtsy Lunges 14:00 Knee Touch Crunches 14:45 Thrusters 15:30 Alt Bicep Curls 16:15 Plank Hip Dips 17:00 Plank Row R 17:45 Plank Row L 18:30 Plank Hold 19:15 Suitcase Squat Curl to Press 20:00 Bent Over Wide Rows 20:45 L-Sit Toe Touches 21:30 Dumbbell Swing 22:15 Overhead Tricep Extension 23:00 Reverse Crunch TABATA // 20s work, 10s rest 24:00 Jump Squats 24:30 Heismans 25:00 Push Ups 25:30 Flutter Kicks 26:00 Half Burpees 26:30 Plank Shoulder Taps 27:00 Lateral Hops 27:30 Commandos 28:00 Skaters 28:30 Mountain Climbers 29:00 Prisoner Squat Knee to Elbow 29:30 Spider Climbers 30:20 Finisher // 90s × 2 rounds 10 Snatches 10 Bent Over Rows 10 Dumbbell Push Ups AMRAP Squats with remaining time 33:40 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