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Full Body Strength + Power: Weighted Abs

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

149K views on YouTube · TIFF x DAN · September 2026

Two strength and power blocks with a weighted abs block in the middle, then a devil's press finisher.

  • 40 min
  • Dumbbells, Bench
  • Intermediate, Advanced
  • 36 moves
  • Easier version shown

The workout

Warm up · 30s each

  1. Prisoner Squat
  2. Good Morning with Reach
  3. Arm Swings
  4. Scapular Pull Backs
  5. Reverse Lunge to Reach
  6. Plank to Pike

Strength 1 · 40s work · 20s rest

  1. Goblet Squat to Press
  1. Romanian Deadlift to Upright Row
  1. Curl to Lunge & Press · right, then left
  1. Renegade Row / Plank Row
  1. Alternating Snatch
  1. Front Squat
  1. B-Stance RDL to Row · right, then left
  1. Glute Bridge Chest Press
  1. Dumbbell Swing
  1. Lateral Squat to Press

Weighted abs · 30s work · 10s rest

  1. Sit Up to Press
  1. Russian Twist
  1. L-Sit Toe Touches
  1. Extend to Tuck
  1. Side Plank Dips · right, then left
  1. Plank Drag
  1. Halos
  1. Dead Bugs
  1. Hollow Hold Flutter Kicks / Flutter Kicks

Strength 2 · 40s work · 20s rest

  1. Suitcase Deadlift
  1. Push Press
  1. Front to Back Lunge · right, then left
  1. Dumbbell Push Ups / Push Ups
  1. Close Grip Chest Press
  1. Step Out Goblet Squat
  1. Lateral Raise
  1. Single Leg Deadlift · right, then left
  1. Tricep Dips
  1. Gorilla Row

Finisher · 60s AMRAP

  1. Devil's Press / No Jump Burpees

Cool down · 6 stretches · 30s each

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