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!
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What I Never Train Without
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This is the 13th workout and the first of Week 4 in The 4×5 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
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
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