DAY 2 of our New Year Workout Challenge: 30-Minute Upper Body MetCon (Push Ups)
This upper body workout targets the chest, shoulders, triceps, biceps, back and core using dumbbells.
You'll be challenged to complete 100 push ups throughout this workout.
► This is DAY 2 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
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THE WORKOUT: 30-Minute Upper Body MetCon (Push Ups)
► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 10-20 lb dumbbells. Optional bench/box.
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:
9 Dumbbell Arm Exercises
Timed Intervals (30 seconds work, 15 seconds rest. Complete as many reps as you can in the timed interval.)
Strict Sets (repeat each arm exercise x 2 sets, back-to-back)
Perform 10 Push Ups After Each Exercise For a Total of 100 Push Ups
►Workout Outline:
10 Push Ups
1⃣ V-Sit Alternating Shoulder Press
10 Push Ups
2⃣ Back Rows
10 Push Ups
3⃣ Bicep Curls
10 Push Ups
4⃣ Chest Fly
10 Push Ups
5⃣ Skull Crusher
10 Push Ups
6⃣ Single Arm Push Press
10 Push Ups
7⃣ Bird Dog + Row
10 Push Ups
8⃣ Alternating Crossbody Curls
10 Push Ups
9⃣ Tricep Dips
10 Push Ups
►TIME STAMPS:
00:00 Workout Introduction
01:50 Warm Up
07:40 V-Sit Alternating Shoulder Press
10:00 Back Row
12:20 Bicep Curl
14:30 Chest Fly
17:00 Skull Crusher
119:30 Single Arm Push Press
22:10 Bird Dog and Row
24:40 Alternating Crossbody Curls
27:00 Tricep Dips
29:50 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-push-up-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 V-Waist Cropped Tennis Tank Top -- https://creatoriq.cc/3S0iCkw
► lululemon Wunder Train Mesh Panel High-Rise Tight -- https://creatoriq.cc/45lJyyZ
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 V-Waist Cropped Tennis Tank Top -- https://creatoriq.cc/3S0iCkw
► 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) — You are here!
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) — 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. Add an incline to push ups by placing your hands on a chair or bench.
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#newyearworkoutchallenge #upperbodyworkout #metabolicconditioning