40 MIN METABOLIC STRENGTH BURN | Dumbbell Full Body Circuit

Sculpt lean muscle and skyrocket your metabolism with this 40-minute Metabolic Strength Burn. Using descending work periods, compound lifts, and strategic rest, this workout delivers maximum strength and cardio benefits in one powerful session. 👉🏼 I’m using a set of 5kg/10.5 lbs + 7.5kg/16.5 lbs + 10kg/22 lbs, but you can adjust based on what you have. Every move can be scaled, and I guide you through it all. EQUIPMENT NEEDED: Dumbbells Floor mat 🧠 SET YOUR FITNESS WATCH TO: Functional Strength or Weights depending on your watch type and the pace you’re working at. 💪 FORMAT: 3 circuits of 6 exercises Descending Time Scheme Non-stop finisher (30 sec work x 4) Targets: Full Body & Core Dumbbell strength focus ~40 minutes total 🔥Burn: ~310 calories (approx.) ⚡ WORKOUT DETAILS: 🔄 CIRCUIT 1 1️⃣1 1/2 Front Squat | 7.5kg/16.5 lbs 2️⃣RDL to Row | 7.5kg/16.5 lbs 3️⃣Lunge to Press | 7.5kg/16.5 lbs 4️⃣Sumo Deadlift | 7.5kg/16.5 lbs 5️⃣Front to Lateral Raise | 5kg/10.5 lbs 6️⃣Standing Alt Wood-chop | 5kg/10.5 lbs 1️⃣1 1/2 Front Squat | 10kg/22 lbs 2️⃣RDL to Row | 10kg/22 lbs 3️⃣Lunge to Press | 10kg/22 lbs 4️⃣Sumo Deadlift | 10kg/22 lbs 5️⃣Front to Lateral Raise | 5kg/10.5 lbs 6️⃣Standing Alt Woodchop | 7.5kg/16.5 lbs . 🔄 CIRCUIT 2 1️⃣Push Press | 7.5kg/16.5 lbs 2️⃣Single Arm Row (L) side | 7.5kg/16.5 lbs 3️⃣Single Arm Row (R) side | 7.5kg/16.5 lbs 4️⃣Kneeling Clean | 7.5kg/16.5 lbs 5️⃣Bridge Triceps Extension | 5kg/10.5 lbs 6️⃣DB Alt Toe Touch | 5kg/10.5 lbs 1️⃣Push Press | 10kg/22 lbs 2️⃣Single Arm Row (L) side | 10kg/22 lbs 3️⃣Single Arm Row (R) side | 10kg/22 lbs 4️⃣Kneeling Clean | 10kg/22 lbs 5️⃣Bridge Triceps Extension | 7.5kg/16.5 lbs 6️⃣DB Alt Toe Touch | 7.5kg/16.5 lbs . 🔁 CIRCUIT 3 1️⃣ Hang Snatch | 7.5kg/16.5 lbs 2️⃣ Alt Arnold Press Thruster | 7.5kg/16.5 lbs 3️⃣ Deadlift to High Pull | 7.5kg/16.5 lbs 4️⃣ Back Fly to Kickback | 5kg/10.5 lbs 5️⃣ Squat Hold + Curl | 5kg/10.5 lbs 6️⃣ Chest Fly to Leg Lower | 5kg/10.5 lbs 1️⃣ Hang Snatch | 10kg/22 lbs 2️⃣ Alt Arnold Press Thruster | 10kg/22 lbs 3️⃣ Deadlift to High Pull | 10kg/22 lbs 4️⃣ Back Fly to Kickback | 5kg/10.5 lbs 5️⃣ Squat Hold + Curl | 5kg/10.5 lbs 6️⃣ Chest Fly to Leg Lower | 5kg/10.5 lbs . 🔥 Finisher (No Rest – 90 Seconds Total) 1️⃣DB Swing (30s) 2️⃣Alt Squat Clean to Press (30s) 3️⃣DB Get-Up (30s) *Workout Complete 🔥 Burn 310 calories 💌 Grab Your Free Monthly Workout Calendar My subscribers get a fresh training calendar + exclusive tips each month. 👉 https://mailchi.mp/garagefitnessgirl/... 🛒 SHOP MY EQUIPMENT (Affiliate): Dumbbells I Use: https://amzn.to/4l9yIET Training Bench: https://amzn.to/44kBVKp 🎵 Find my music playlists here: https://share.epidemicsound.com/ayddb... 📲 STAY CONNECTED: 🎥 YouTube:    / @garagefitnessgirl   📸 Instagram:   / garagefitnessgirl   📝 Website: https://www.garagefitnessgirl.com 📥 Join my Inner Circle:    / @garagefitnessgirl   💬 Drop a Comment: Full-body burn, legs, or lungs—where did it hit hardest for you?🔥👇🔥👇 #metcon #metabolicstrength #garagefitnessgirl