DAY 5 of our New Year Workout Challenge: 30-Minute Full Body MetCon (Kettlebell Swings)
We're ending the week strong with a full body EMOM workout!
You'll be challenged to complete 200 dumbbell or kettlebell swings throughout this workout.
► This is DAY 5 of our New Year Workout Challenge: MetCon 100! Find all of our MetCon 100 Workouts in this playlist:
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THE WORKOUT: 30-Minute Full Body MetCon (Kettlebell Swings)
► EQUIPMENT: Medium-to-Heavy Dumbbells or Kettlebells. We’re using 15-30 lbs.
My Dumbbells and Kettlebells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
7 Full Body Exercises
EMOM Format (‘Every Minute On The Minute.’ You complete the designated number of reps per exercise in one minute. Once you complete the reps, rest for the remainder of the minute.)
Repeat All 7 EMOM Exercises x3 Sets
Perform 10 Sets of 20 Swings Throughout For a Total of 200 Kettlebell Swings
►Workout Outline:
1⃣ Dumbbell Row, Clean + Overhead Press (10 Reps)
2⃣ Kettlebell Swings (20 Reps)
3⃣ Deadlift, Clean + Alternating Reverse Lunges (14 Reps)
4⃣ Kettlebell Swings (20 Reps)
5⃣ Glute Bridge + Chest Press (20 Reps)
6⃣ Kettlebell Swings (20 Reps)
7⃣ Mountain Climbers (MOD: High Knees or Overhead March) (30 Reps)
►TIME STAMPS:
00:00 Workout Introduction
01:25 Warm Up
08:00 Set One
15:20 Set Two
22:25 Set Three
29:50 Bonus
30:40 Cool Down + Stretch
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
Find This Workout on NML: https://www.nourishmovelove.com/metcon-kettlebell-swings
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LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Align™ High-Neck Tank Top -- https://creatoriq.cc/3tbPcpJ
► lululemon Wunder Train High-Rise Tight with Pockets -- https://creatoriq.cc/3QeraUp
RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Swiftly Tech Cropped Short-Sleeve -- https://creatoriq.cc/44Wj0nC
► lululemon Wunder Train Leggings -- https://creatoriq.cc/3BUu3CE
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DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/metcon-100/
WEEK 1:
Day 1: Full Body (Squat Thrusters) — https://youtu.be/tMLooQ3DwqQ
DAY 2: Upper Body (Push Ups) — https://youtu.be/a5GfeTgLtVc
DAY 3: Lower Body (Squats) — https://youtu.be/yooJ50wp-XM
DAY 4: Abs + Cardio (Burpees) — https://youtu.be/7I_7380Kui4
DAY 5: Full Body (Swings) — You are here!
WEEK 2:
DAY 6: Full Body (Snatches) — https://youtu.be/y0PEMz4LTWs
DAY 7: Arms (Back Rows) — https://youtu.be/vG9XeAiNnhI
DAY 8: Legs (Lunges) — https://youtu.be/89_hMZVa4Vw
DAY 9: Core + Cardio (Crunches) — https://youtu.be/-gJeSB1THMs
DAY 10: Metabolic Conditioning — https://youtu.be/nWuDuL4d3sg
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►Is this workout Pregnancy-Friendly? Follow the workout modifier and slow down moves as needed. If lunges don’t feel good, you can sub squats.
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#newyearworkoutchallenge #fullbodyworkout #metabolicconditioning