DAY 3 of our New Year Workout Challenge: 30-Minute Lower Body MetCon (Squats)
This lower body workout targets the quads, hamstrings, glutes, calves and thighs.
You'll be challenged to complete 100 heavy, dumbbell squats throughout this workout.
► This is DAY 3 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 Lower Body MetCon (Squats)
► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 15-30 lb dumbbells. And optional mini band and bench/step/box.
My resistance bands are from Hope Fitness (affiliate link): https://www.hopefitnessgear.com/?ref=NML
*Discount Code: NML
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:
3 Trisets (2 leg exercises per triset)
Timed Intervals (30 seconds work per exercise, 15 seconds rest)
Repeat Each Circuit x3 Sets
Perform 25 Squats Between Circuits For A Total of 100 Squats
►Workout Outline:
25 Goblet Squats
1⃣ TRISET ONE:
1. Base: Side-to-Side Squat Clean
2. Build: Deadlift, Clean + Lateral Squat
25 Heel Elevated Squats
2⃣ TRISET TWO:
1. Base: Rear Foot Elevated Split Squat
2. Build: Lunge Hold + Step Up + Knee Drive
25 Alternating Staggered Stance Squats
3⃣ TRISET THREE:
1. Base: Staggered Deadlift + Calf Raise
2. Build: Dumbbell Snatch, Rack + Lateral Lunge
25 Glute-Focused Squats
Bonus: Single Leg Hip Thrust or Glute Bridge
►TIME STAMPS:
00:00 Workout Introduction
01:30 Warm Up
08:05 Triset One
14:30 Triset Two
21:40 Triset Three
28:25 Bonus Burnout
30:05 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-squat/
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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 Shorts (6") -- https://creatoriq.cc/44YnLxQ
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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) —You are here!
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. If lunges don’t feel good, you can sub squats.
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#newyearworkoutchallenge #lowerbodyworkout #metabolicconditioning