This is a 30-minute standing metcon session for your lower body, using dumbbells to build strength and endurance in your legs. Every movement is performed on your feet, so you can work through the whole session without getting down on the floor. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-standing-leg-metcon-workout-with-dumbbells The workout is designed for home, so all you need is a little space and your dumbbells. It is a follow-along session with no talking, so you can simply watch and move with me from start to finish. Each work block lasts 50 seconds and is followed by a 10-second break, and a beep signals the change between blocks so you always know when to switch. We begin with a dynamic warm-up to prepare your muscles, then move through targeted leg-focused exercises that combine classic HIIT-style movements with metcon work. At the end, we finish with a calm cooldown so you can recover before you get on with your day. Grab your dumbbells and place them within easy reach before you press play. This workout is perfect if you: - Want a 30-minute lower body session you can do at home - Prefer standing exercises rather than floor work - Like training with dumbbells for added resistance - Enjoy following along to music and beeps without any talking Take it at your own pace and enjoy every round with me. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE LOWER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M72ZU6mLwk3mDp1wZw1W-PQJ METCON (Metabolic Conditioning) Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M73vdRDVPfH9qzi68Rb6rPjM Standing Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M70_1jzcWKgA_oLbi_q1DSx6 TABATA & HIIT CARDIO: https://www.youtube.com/playlist?list=PL5plC0cg6M70ECI0TWsmf0_Kinagoglzo WORKOUT CHAPTERS 0:00 Intro 0:14 SQUAT TO HAMSTRINGS 1:14 SQUAT HIP CIRCLES 2:14 ALT. REVERSE LUNGE REACH-UP 3:14 SUMO SQUAT PULSES + SIDE BENDS 4:14 ALT. COSSACK SQUATS 5:14 B-STANCE RDL 6:14 B-STANCE RDL 7:14 SINGLE LEG DEADLIFT TO REVERSE LUNGE 8:15 SINGLE LEG DEADLIFT TO REVERSE LUNGE 9:15 CURTSY TO LUNGE 10:15 CURTSY TO LUNGE 11:15 3 PULSE SQUAT + 3 JUMP SQUAT 12:15 CLOSE STANCE SQUAT TO OPEN STANCE HEEL RAISE 13:15 CLOSE STANCE SQUAT TO OPEN STANCE HEEL RAISE 14:15 2X SPLIT SQUAT TO JUMP 15:15 2X SPLIT SQUAT TO JUMP 16:15 ALT. SIDE LUNGE 17:15 ALT. FORWARD LUNGE TO JUMP UNDER LEG CLAP 18:16 2 PULSE SQUAT TO HEEL RAISE 19:16 DUCK WALK TO JUMP 20:16 SUMO SQUAT ALT. HEEL RAISE 21:16 BULGARIAN SQUAT 22:16 BULGARIAN SQUAT 23:16 WALL SQUAT HOLD 24:16 PLYO LUNGES