40 Min Metabolic Dumbbell Workout for Strength & Power

Unleash your power with this 40-minute metabolic dumbbell workout! You’ll move through 4 dynamic circuits packed with compound lifts and explosive power moves to build strength, boost metabolism, and leave you sweaty and strong from head to toe.

I used a set of 6kg/12.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

💪 EQUIPMENT NEEDED:
~Dumbbells
~Floor mat
~Optional: water, towel, space to move!

⏱ FORMAT:
~Circuit format x 2 rounds
~timed intervals - 30 secs work/15 secs rest
~ Metabolic Finisher
~40 minutes total including warm-up & cool-down
🔥 Burn: ~399 calories (approx.)

🧠 SET YOUR FITNESS WATCH TO:
“High Intensity Training” or “Workout” depending on your weights, pace, and intensity.

📋 WORKOUT DETAILS:

Circuit 1
1️⃣G20
2️⃣Power Jump Lunge
3️⃣Renegade Row to Pushup
4️⃣DB Leg Commandos
5️⃣Drop Squat Touchdown .

Circuit 2
1️⃣DB Burpee Punch
2️⃣Jump Squat Over DB
3️⃣SDHP
4️⃣Jumping Jacks
5️⃣Sprinter Sit-up .

Circuit 3
1️⃣Swing to Press
2️⃣O’head Step Back Lunge
3️⃣Skater Touchdown
4️⃣Z Snatch
5️⃣DB Kayak .

Circuit 4
1️⃣Squat Curl
2️⃣DB Deadlift Walkout
3️⃣Burpee
4️⃣High Knees
5️⃣Low Plank Jac .

🧨 Finisher - 2 x (20 secs work/10 secs rest)
1️⃣Deadlift
2️⃣HR Pushups
3️⃣Butterfly Situps