DAY 4 of our New Year Workout Challenge: 30-Minute Abs + Cardio MetCon (Burpees)
You'll be challenged to complete 100 burpees throughout this workout.
Need a modification? No problem, burpee alternatives are offered!
► This is DAY 4 of our New Year Workout Challenge: MetCon 100! Find all of our MetCon 100 Workouts in this playlist: https://www.youtube.com/playlist?list=PLpa0d6IJAhbicqLlt1RZ_55lwUj2nGb0U
SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join
THE WORKOUT: 30-Minute Abs + Cardio MetCon (Burpees)
► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 15-20 lb dumbbells. And optional towel.
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:
5 Circuits (2 exercises per circuit — core strength and cardio)
Timed Intervals (30 seconds work for each exercise, 15 seconds of rest)
Repeat Each Circuit x2 Sets
Then Perform One Mobility Exercise for 50 Seconds Between Circuits
You’ll Complete 100 Burpees or Towel Slams
►Workout Outline:
1⃣ CIRCUIT ONE:
1. Core: Single Leg Deadlift + 2 Rows + Knee Drive
2. Cardio: 10 Burpees/Towel Slams
Mobility: Alternating Hamstring Scoops + Shoulder Swimmers CARS
2⃣ CIRCUIT TWO:
1. Core: ½ Kneel Dumbbell Pick Up + Toss
2. Cardio: 10 Burpees/Towel Slams
Mobility: ½ Kneeling 3-Way Knees Over Toes
3⃣ CIRCUIT THREE:
1. Core: Diagonal Dumbbell Dead Bug // Standard DB Deadbug
2. Cardio: 10 Burpees/Towel Slams
Mobility: 90/90 Stretch, Lift Heel, Knee + Switch
4⃣ CIRCUIT FOUR:
1. Core: Quarter Get Up + Hip Lift
2. Cardio: 10 Burpees/Towel Slams
5⃣ CIRCUIT FIVE:
1. Core: Dumbbell Sit Up
2. Cardio: 10 Burpees/Towel Slams
Mobility: DownDog to Bear to Wild Thing Flip + Reach
►TIME STAMPS:
00:00 Workout Introduction
01:40 Warm Up
06:15 Circuit One
11:50 Circuit Two
16:45 Circuit Three
21:45 Circuit Four
25:15 Circuit Five
30:35 Cool Dow + 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-burpee-workout
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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 Longling Bra -- https://creatoriq.cc/3K5Y5Xt
► 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 Wunder Train Longling Bra -- https://creatoriq.cc/3K5Y5Xt
► 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) — You are here!
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) — 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 sub towel slams for burpees. Slow down moves and modify core exercises as needed.
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#newyearworkoutchallenge #cardioworkout #metabolicconditioning