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 ________________________________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar and get fresh, structured training delivered right to your inbox — every single month. 👉 https://mailchi.mp/garagefitnessgirl/workout-calendar ________________________________________________________________ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIE Floor Mat: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://share.epidemicsound.com/ayddbl/?playlist=za6eb57sa4h3c2w1bedd4kgccck24am9 ________________________________________________________________ 📲 STAY CONNECTED: YouTube: https://youtube.com/@garagefitnessgirl?si=pbuphPYWhgj4emWP Instagram: https://www.instagram.com/garagefitnessgirl/ Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access): https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 💬 Drop a comment below: 👉Which do you love more — the power moves or the compound strength exercises? ⚡ Comment below and tell me! #garagefitnessgirl