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: get.growwithjo...
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
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RESULTS
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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 workout protocol that supports your goals. Get a Monday-Friday beginner-friendly plan: growwithjo.com...
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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.