56
40 seconds work | 20 seconds rest
Walkout to spider climbers
Front squats
Push up to 2 Renegade rows
Reverse lunge into bicep curls
Dumbbell thrusters
Up down plank
Weighted sumo squats
Slow mo burpee to deadlift
Bicep curls
Shoulder press
Floor press
Reverse lunge to knee drive (20s on each side)
Dumbbell snatches (R)
Dumbbell snatches (L)
90° Crunches
14 comments
Another great workout. Thank you for sharing. Have a great day ahead everyone , let’s crush it 🎉💪🚀
This is a fantastic workout will be doing this today deffo..been doing a lot of dumbbell workouts recently but needed some guidance. What is the best size weight to use?
I’ve just purchased some dumbbells so I’ll be trying this one when my knee is better! Great workout. Thanks for all your videos.
Woke up this sunday morning to a new bodycoach 30 min dumbell workout and was so excited. Great workout, nice pace and worked every muscle, thanks again joe😊
Thank you Joe!!! So appreciate your work outs time and motivation 🥰
Great workout, did it this afternoon, legs were burning after. 🔥
Mnay thanks Joe! That is my new Sunday Night finisher.
Great workout Joe, super hot and steamy in Nairobi !😅😅
That was a really nice routine – thanks!!
Cheers Joe, nice measured pace and a great way to start the week : )
great workout for cross country skiimg prep
Another great workout thank you 🙂
Tough workout! If you’re watching, it’s 40/20, so set your watch/timer appropriately (2 sets of 15 exercises).
Great workout. I change the 2nd set of shoulder presses in each cycle to a rear deltoid exercise and the 3rd set to a lateral deltoid exercise. I find it keeps my shoulders balanced to mix the 3.