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.

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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