FULL BODY BURN with Dumbbells | 30 MIN COMPOUND STRENGTH for Busy Women

Torch calories, build strength, and sculpt your entire body in just 30 minutes with this powerful full-body compound workout. Two strength circuits, a spicy AMRAP finisher, and zero time wasted — this is efficiency at its finest.
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W OR K O U T

Complete 2 rounds of the circuit of movements 40 secs work/15 secs rest

I used a set of 6kg/12.5 lbs, 8kg/17.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
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Circuits 1
1️⃣DB Alt Squat Cleans | 8kg/17.5 lbs
2️⃣Lunge with Wood-chop (L) side  | 8kg/17.5 lbs
3️⃣Lunge with Wood-chop (R) side  | 8kg/17.5 lbs
4️⃣Reverse Fly to Tri Kickback | 6kg/12.5 lbs
5️⃣2 DB Swing | 6kg/12.5 lbs
6️⃣Half Kneeling Bicep Curls | 6kg/12.5 lbs
7️⃣Pullover/Chest Fly Leg Lowers | 6kg/12.5 lbs
*Drink Break

Circuits 2
1️⃣Squat X Body Crunch  | 8kg/17.5 lbs
2️⃣Hang Snatch  | 8kg/17.5 lbs
3️⃣Alt SL Deadlift  | 8kg/17.5 lbs
4️⃣Reverse Lunge & Press | 6kg/12.5 lbs
5️⃣Kneeling Hip Thrust Tri Ext | 6kg/12.5 lbs
6️⃣HR Pushup Ankle Tap
7️⃣DB Situp & Press | 6kg/12.5 lbs
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AMRAP FINISHER - Complete as many rounds as possible in 3 minutes of:
8 Skier Hops
4 Devils Press | 6kg/12.5 lbs
8 Butterfly Sit-ups
*Workout Complete 🔥Burn 315 Calories
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

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Penny xo