This 40 minute standing metcon session brings metabolic conditioning and strength training together in one full body workout with dumbbells. You will train your legs, glutes, arms, shoulders, back and core, all without going down to the floor. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/40-min-standing-metcon-full-body-strength-workout-with-dumbbells The workout is designed for home training, so you only need your dumbbells and a little space. It is a follow along session with no talking, so you can simply press play and move with me from start to finish. A beep signals every transition, and each work block lasts 50 seconds with a 10 second break before the next one. I am using two sets of dumbbells in this session: 2 x 6 kg (13.2 lbs) and 2 x 7.5 kg (16.5 lbs). You can adjust the weights based on your fitness level, experience and how challenging you want the workout to feel. Choose loads that let you keep good form while still pushing yourself. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want a standing full body dumbbell workout at home - Enjoy metcon style training that blends conditioning and resistance work - Prefer to stay on your feet with no floor exercises - Like following along without talking or long explanations Grab your water, set up your dumbbells and let's get stronger together. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE FULL BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M73M5Zsddz1Lzs0mRXuv2m1c METCON (Metabolic Conditioning) Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M73vdRDVPfH9qzi68Rb6rPjM Standing Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M70_1jzcWKgA_oLbi_q1DSx6 WORKOUT CHAPTERS 0:00 Intro 1:17 KANG SQUAT 2:17 SIDE LUNGE TO 45 DEG. LUNGE 3:18 SIDE LUNGE TO 45 DEG. LUNGE 4:18 SUITCASE SQUAT TO HEEL RAISE 7.5 KG X 2 5:18 REV. LUNGE TO FRONT LUNGE 6:18 REV. LUNGE TO FRONT LUNGE 7:18 RDL 8:18 TEMPO BICEPS CURL - 6KG X 2 9:18 ALT. HAMMER RAISES 10:18 BENT-OVER REV. GRIP ROW 11:18 WINDMILL 7.5 KG 12:18 WINDMILL 7.5 KG 13:19 SUMO PULSES 7.5 KG X 2 14:19 SPLIT SQUAT 15:19 SPLIT SQUAT 16:19 BENT-OVER ALT. TRICEPS EXT. 6 KG X 2 17:19 TEMPO HAMMER CURL 18:19 2X UPRIGHT ROW + WIDE PRESS 19:19 GOBLET SQUAT 7.5 KG X 2 20:19 SINGLE LEG RDL 21:19 SINGLE LEG RDL 22:19 DB. OVERHEAD HOLD SINGLE LEG DRIVE 7.5 KG 23:20 DB. OVERHEAD HOLD SINGLE LEG DRIVE 7.5 KG 24:20 LAT. RAISES TO BENT-OVER 2X STRAIGHT ARM KICKBACKS 25:20 BULGARIAN SQUAT 7.5 KG 26:20 SINGLE LEG RDL TWIST 27:20 BULGARIAN SQUAT TO B-STANCE SQUAT 28:20 BULGARIAN SQUAT 29:20 SINGLE LEG RDL TWIST 30:20 BULGARIAN SQUAT TO B-STANCE SQUAT 31:20 TRICEPS DIPS 32:20 DIAGONAL CHEST PRESS 7.5 KG 33:21 BICEPS CURL TO RAINBOW CURL 6 KG X 2 34:21 REV. LUNGE PULSES TO KNEE DRIVE 7.5 KG X 2 35:21 REV. LUNGE PULSES TO KNEE DRIVE 7.5 KG X 2 36:21 OVERHEAD PRESS TO OPP. KNEE TO ELBOW CRUNCH 7.5 KG 37:21 SPLIT STANCE - SINGLE ARM ROW 38:21 SPLIT STANCE - SINGLE ARM ROW 39:21 WALKING LUNGES 7.5 KG X 2