DAY 9 of our New Year Workout Challenge: 30-Minute Abs + Cardio MetCon (Bicycle Crunches)
You'll be challenged to complete 100 bicycle crunches throughout this workout.
Need a modification? No problem! Follow the modifier in the workout video for a standing ab challenge.
► This is DAY 9 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 Abs + Cardio MetCon (Bicycle Crunches)
► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 15-20 lb dumbbells. And an optional box or bench.
My Dumbbells (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:
4 Circuits (one core strength exercise and one cardio exercise in each circuit)
Timed Intervals (30 seconds work, 15 seconds of rest)
Repeat Each Circuit x2 Sets
Perform One Mobility Exercise (for 50 seconds between circuit)
You’ll Complete 100 Bicycle Crunches
►Workout Outline:
1⃣ CIRCUIT ONE:
1. Core: Single Leg Squat to Box + Dumbbell Press Out (MOD: Staggered Squat to Box)
2. Cardio: Single Leg Runners
20 Bicycle Crunches (MOD: Overhead Marches)
Mobility: Deep Squat to Forearm Tap + Seated Internal Hip Rotations
2⃣ CIRCUIT TWO:
1. Core: Half Kneeling Windmills (MOD: Standing Windmills)
2. Cardio: Lateral Shuffle + Dumbbell Press
20 Bicycle Crunches (MOD: Overhead Marches)
Mobility: Half Kneeling Spine Rotations, R
3⃣ CIRCUIT THREE:
1. Core: Dumbbell Drag + Kick Sit (MOD: Standing Chop + Crunch)
2. Cardio: Towel Slam Jacks
20 Bicycle Crunches (MOD: Overhead Marches)
Mobility: Half Kneeling Spine Rotations, L
4⃣ CIRCUIT FOUR:
1. Core: Copenhagen Plank (MOD: Side Plank)
2. Cardio: Burpee + Alternating Toe Tap (MOD: Walking Burpee)
40 Bicycle Crunches (MOD: Overhead Marches)
Mobility: Cossack Squat + Reach
►TIME STAMPS:
00:00 Workout Introduction
01:35 Warm Up
08:00 Circuit One
13:55 Circuit Two
19:30 Circuit Three
25:05 Circuit Four
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-bicycle-crunches
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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/3DDwYiU
► lululemon Wunder Train Tank Top -- https://creatoriq.cc/47lOtRq
► lululemon Wunder Train Leggings -- https://creatoriq.cc/3BUu3CE
RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/3DDwYiU
► 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) — https://youtu.be/Xp14nPaJfkU
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) — You are here!
DAY 10: Metabolic Conditioning — https://youtu.be/nWuDuL4d3sg
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►Is this workout Pregnancy-Friendly? Follow the modifier and sub overhead marches for bicycle crunches.
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#newyearworkoutchallenge #cardioworkout #metabolicconditioning