40 Minute Hybrid Workout | Dumbbells + Bodyweight (Full Body Strength & Abs)

Tap in for a powerful 40-minute full body hybrid workout combining dumbbells and bodyweight to build strength, sculpt abs, and boost conditioning. This session blends resistance training with cardio-driven intensity for maximum results at home.

💪 Workout Structure:

• 38 total exercises
• 40 sec work / 20 sec rest intervals
• Intense full-body finisher to empty the tank

🏋️ Equipment Used:
• Dumbbells: 10 kg (22 lb) and 18 kg (40 lb)
(Choose lighter or heavier weights as needed)

🎯 What This Workout Targets:

• Full body strength & muscle tone
• Core & abs activation
• Fat burning & cardiovascular endurance
• Athletic conditioning

This hybrid training workout is perfect if you want to build muscle, burn fat, and improve stamina in one efficient session no wasted time, just focused work.

Workout Details:

0:00 Intro
1:18 Alt Staggered Thruster
2:18 2 Push-Ups + Jump In
3:18 Side Lunge to Knee Up (R)
4:18 2 Squats to 2 Switch Lunges
5:18 Side Lunge to Knee Up (L)
6:18 Triceps Push-Up + Plank In
7:18 2X Chest Press + 2X ISO Press
8:18 Hammer Curls with Hold
9:18 Half to Full Jackknife
10:18 Sit-Up + Press
11:18 Seated Alt Leg Raises
12:18 Alt Kneeling Arnold Press
13:18 Walking Lunge to Staggered Squat
14:18 Good Morning + Calf Raise
15:18 Sumo Squat to Cossack Toe Reaches
16:18 2X Close Grip Press + 2X Chest Flys
17:18 Kneeling Kickback (R)
18:18 Leg Raise Hold + Skull Crusher
19:18 Kneeling Kickback (L)
20:18 Plank Row + Knee In
21:18 L-Sit Leg Lift
22:18 Reverse Crunch to Leg Raise
23:18 Pec Flys to Lateral Raises
24:18 Suitcase Squat to Front Lunge
25:18 Alt Reverse Lunge to Extension
26:18 Curtsy Lunge (R) + Leg Lift (L)
27:18 Elevated Squat
28:18 Curtsy Lunge (L) + Leg Lift (R)
29:18 Triceps Press + Legs Drop
30:18 Oblique Ups (R)
31:18 Side Plank Dip to Crunch (R)
32:18 Mountain Climbers
33:18 Oblique Ups (L)
34:18 Side Plank Dip to Crunch (L)
35:18 Front Raise to Press
36:18 Alt 3X Split Squats
37:18 Bent Over Flys
38:18 RDL + Clean + Press
39:18 🔥 Finisher: 5 Push-Ups + 5 Thrusters + 5 Curls (2 Rounds)