40 Min TOTAL BODY METCON | Strength and Cardio Workout with Kettlebell or Dumbbells

About this workout

A 40-minute medium-level MetCon and strength workout for the whole body, using a kettlebell and dumbbells.

How it runs

After a 26-second intro, you move through 40 timed work blocks of about 50 seconds, each followed by 10 seconds of rest. A beep marks every change, so you can follow along without watching the clock.

Exercises to practice

Related movements from the Joy2Move exercise library. Learn the form before you start; the video may use different variations.

• Squat hold with figure 8 (kettlebell)
• Windmill (kettlebell)
• Alternating single-arm swing (kettlebell)
• Kettlebell swing (kettlebell)
• Snatch (dumbbell)
• Goblet squat (kettlebell)