DAY 8 of our New Year Workout Challenge: 30-Minute Leg MetCon (Lunges)
We'll burn out the lower body today with 9 dumbbell leg exercises done in a strict set format.
You'll be challenged to complete 100 heavy, dumbbell lunges throughout this workout.
► This is DAY 8 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
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THE WORKOUT: 30-Minute Leg MetCon (Lunges)
► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 15-25 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 Leg Exercises
Timed Intervals (30 seconds of work, followed by 15 seconds of rest)
Strict Sets (repeat each leg exercise x2 sets, back-to-back)
You’ll Complete 100 Lunges
►Workout Outline:
10 Lunges
1⃣ L-Stance Goblet Squat
10 Lunges
2⃣ Staggered Deadlift, Clean + Front Squat
10 Lunges
3⃣ Lateral Squat
10 Lunges
4⃣ Rotational Lunge
10 Lunges
5⃣ Rear Foot Elevated Split Squat
10 Lunges
6⃣ Rear Foot Elevated Single Leg Deadlift
10 Lunges
7⃣ Lateral Foot Elevated Single Leg Squat
10 Lunges
8⃣ Reverse Hyperextensions
10 Lunges
9⃣ Elevated Single Leg Glute Bridge
10 Lunges
BONUS: 20 Lunge Jumps
►TIME STAMPS:
00:00 Workout Introduction
01:10 Warm Up
08:25 L-Stance Goblet Squat
10:35 Staggered Deadlift + Clean + Front Squat
12:50 Lateral Squat
15:05 Rotational Lunge
17:35 Rear Foot Elevated Lunge
20:10 Rear Foot Elevated Deadlift
22:20 Lateral Foot Elevated Single Leg Squat
25:00 Reverse HyperExtensions on Box
27:30 Heels on Box Glute Bridges
29:40 Bonus: 20 Lunge Jumps
30:20 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-dumbbell-lunges/
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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 Swiftly Tech Cropped Short-Sleeve -- https://creatoriq.cc/44Wj0nC
► lululemon Wunder Train Shorts (6") -- https://creatoriq.cc/44YnLxQ
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 Mesh Panel Shorts (6") -- https://creatoriq.cc/3rQMXIh
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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) — You are here!
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 #lowerbodyworkout #metabolicconditioning