40 Min Metabolic Dumbbell Workout | STRENGTH + POWER

This 40‑minute metabolic dumbbell workout takes you through four dynamic circuits of compound lifts and explosive power moves, designed to build strength, boost metabolism, and leave you sweaty and strong. Each circuit is performed twice with 30‑second work intervals and 15‑second rest, followed by a metabolic finisher. The routine uses 6‑kg (12.5‑lb) dumbbells, a floor mat, and optional water and towel. It includes exercises such as power jump lunges, renegade rows, DB leg commandos, DB burpee punches, swing to press, squat curls, and a finisher of deadlifts, HR push‑ups, and butterfly sit‑ups, with a warm‑up and cool‑down included.