24 MIN STRENGTH & CORE DUMBBELL HIIT WORKOUT [KNEE FRIENDLY]

Weights used: 8lb set & 2lb set (feel free to use what you have around your house as well if you don’t have dumbbells to use) Try the Beginner Dumbbell Challenge in the growwithjo app to see even better results: Todays workout is super quick but super intense, sweaty, and challenging. This workout is all standing (no need to get down on the ground or even get into a squat or lunge), and is knee friendly! After the 4 minute warm up we have 8 supersets (exercises coupled/tripled together)--2 strength exercises with 1 core exercises. The first 4 sets before the water break we will be doing abs without weights, but after the water break, be prepared to be challenged by holding the weights even during abs! Workout: Warm Up 0:31 Arm Cross Overs 1:00 Slow Butt Kicks 1:31 Standing Jacks 2:00 Arm Raise Kickbacks 2:30 Inner Foot Taps 3:00 Toe Reaches 3:30 In In Out Out Punches 4:00 Press Back Heel Taps Set 1 4:30 Dumbbell Curl to Straight Arm Raise 5:00 Dumbbell Arnold Press 5:30 Extended Arm Crunches Set 2 6:29 Dumbbell Supported Row (Right) 6:59 Dumbbell Supported Row (Left) 7:29 Bicycle Crunches Set 3 8:28 Upright Row 8:59 Lateral Shoulder Raises 9:28 Twist Hip Pops Set 4 10:28 Straight Leg Deadlifts 10:59 Tricep Kickbacks 11:28 Oblique Crunches 12:08 Water Break Set 5 13:27 Single Leg Lift & Arm Curl (Right) 13:59 Single Leg Lift & Arm Curl (Left) 14:28 Dumbbell Curtsy Step Twist Set 6 15:25 In In Out Out Steps 15:56 Dumbbell Swings 16:26 Reach Up 1/2 Squat Tap Back Set 7 17:25 Hand Supported Kickback & Single Arm Raise (Left) 17:56 Hand Supported Kickback & Single Arm Raise (Right) 18:25 Dumbbell Arm Swing Down to Kick out Set 8 19:24 Dumbbell Windmill (Left) 19:54 Dumbbell Windmill (Right) 20:24 Dumbbell Overhead Knee Raises Cool Down 21:24 Reach Overs 21:54 Full Body Twist 22:24 Calf Sweeps 22:54 Quad Stretch 23:24 Shoulder Stretches 23: 54 Deep Breaths Apple Watch Setting: Functional Strength Training Calories Burned: 190 Workout Set from: Crop shop Boutique _______ RESULTS Share your progress on TikTok, YouTube or Instagram for a chance to be featured in my next video or on our community Youtube: @growwithjo unified Record a video or take a picture of you doing the workout, tag me @growwithjo #growwithjo @growwithjo_unified To get the BEST (AND QUICKER) RESULTS, follow a nutrition plan that supports your goals. Get a customized nutrition plan in my growwithjo app: _______ SHOP growwithjo app → Workbooks & Video Programs → Big Booty Tight Tummy Guided Video Program (BEST SELLER): _______ KEEP UP WITH ME INSTAGRAM → FACEBOOK → PINTEREST → TIKTOK → @growwithjo?lang=en CONTACT EMAIL → support@ _______ DISCLAIMER: All information provided by growwithjo is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold growwithjo harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.