SWEAT WARNING - Intense 40 Min Full Body Dumbbell Workout

Things are going to get spicy with this workout! We will be doing a full body BURN workout that is metcon style. This means we will be working on metabolic conditioning so it is similar to HIIT style training where we are going ALL OUT during out work periods, and then resting during the 20-30 second breaks!

I want you to focus on proper form but don't step down from challenging yourself with these dumbbell exercises! This workout is guided and I will teach you how to do each of the movements in it so it is truly a beginner-friendly strength training workout!

You can complete this workout on it's own or as a part of this 5-week Metcon Series! Each week you will come back and complete the workouts for the 5-week period!

Get ready to improve your cardio, cardiovascular health, stamina, and endurance!

LET'S GET MOVING SIS!

#metcon

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Disclaimer: I do not own any of the music in this video.

Before starting any fitness or nutrition program or protocol please consult with a physician and get clearance to start first. Please stop exercising immediately if you experience pain, soreness, fatigue, shortness of breath, dizziness, lightheadedness, blurred vision, headache, nausea, sickness, illness, dehydration, excessive sweating, or any other discomfort.

[NM-znqk]

Completely transparent I was only able to do the first 15 minutes.
I just wanted to say thank you for including modifications. So many creators forget that include those of us that are beginners, disabled, injured etc.
I have an injury that doesn’t allow me to do what I’d like to so I appreciate the modification!

[elenidededaki]

Amazing workout! I love your metcon series. I feel that I’m getting better results by combining strength with a bit of cardio. Thank you so much 💙 keep them coming!

[stormyhorizons]

You knocked another one right out of the park, Sis!!! 👏 👏 👏 I am loving those compound movements!!! Oh, and smart move wearing socks for those heel slides. My sweaty feet were like on the mat 🤣 😅 Thank you once again, Kirra!!! ❤ 😘

[brookemusinski]

Loved this one!! The cardio and strength combo was so fun and had me working hard!

[nerdyniesha]

Thank you! Love this total body workout...feeling strong!!! 💪

[sleeve-beast]

Love this video. Gets me pumped every time I finish it. 🎉

[mariahcheaib]

I don’t normally comment, but I just wanted to say thank you so much Kirra for this workout! It was just what I needed! I have been recovering from burnt out for the past couple of years and in January of 2023 I was not able to even do one of Jo’s 10 minute workouts but I kept exercising have gradually gotten stronger over the year. (I couldn’t believe the effect that stress has on your body because prior to burning out I was able to do much longer workouts) Before starting this workout, I was mentally preparing myself to brace for the struggle because I haven’t done that much strength training in over a year, but I was able to do the movements fully the entire time!! I genuinely surprised myself😂 I’ve been wanting an extra “umph” from workouts and this gave me that and more! I’m going to start incorporating your videos a lot more into my routine!! I think it’s amazing that you’ve given people a way to get active and reach their goals in such an approachable way! Thanks again! 🤩💖

[lynngardner]

This was awesome! I loved it! Worked that whole body! Thank you!

[Tara-oz]

This was just the right amount of challenge, loved it! I have been doing your 2.0 series and switched to this series this week. Do you by chance plan on creating a Metcon video for back and abs or glutes and hammies? Thank you 💗

[breaunamarquis-griffith]

Week 2 still dead from this👏🏽but we made it through 🎉 37:24

[erintimmons]

Can’t wait to do this one next. I enjoy the mixture of weights and cardio

[MrsRivera]

This looks like it’s going to be a favorite!!! Will update tomorrow!

[KimGib]

I felt this the next day. I wasn’t expecting my abs to be sore. Definitely adding this to the rotation

[meganbeckman]

Day 3 week 1 done ✅

Going over to finish off with a Jo workout

Thanks Kirra for a great workout 😊

[KoziRootz]

I enjoyed the progression of intensity of this, when I felt like stopping I just told myself “it’s almost over though” and when it ended I realized that it was great the fight really is mental, when you push through you also get stronger mentally.

[shanonmilton]

Just finished this and I absolutely lovedddd every second of it!!!! Thank you for making this workout video. 😍🩷

[maitreiify]

Awesome workout and I love your selection always but I would be grateful for some “no repeat” workouts as well ❤

[FeleciaNicole]

Week 4 day 3 done! Today this kicked my butt!😅

[RafaellevNispen]

I'm on vacation and figured this Metcon series is great to do in the hotel gym. Day 1 done 🥵🏋🏼‍♀️ Loved it!!

[MeghanH-eqst]

Day 3 Week 1 completed yesterday (7/24) and man my triceps were on fire. It felt so good. Followed this video with a 20min Tabata (?spelling) workout on GWJ.