This metcon workout focuses on the four pillars of fitness: power, strength, endurance and flexibility. You will love the variety and flow of this metcon workout.

Osteoporosis and beginner-friendly options are shown.

Day 8 of the 15-Day Ignite Challenge.

Tools: pair of light, moderate & heavy dumbbells, chair or bench

POWER
4 x 20sec
Bulgarian power lunge (alt: supported 1 leg squat)
Bulgarian power lunge (alt: supported 1 leg squat) 5
Power push-ups (alt: off wall)

STRENGTH
3 x 30sec
Rengade row (alt: piston rows)
Moving bridge chest press
Push press

ENDURANCE
2 x 50sec
Halo to side lunge
Alt squat curl to press
RDL to row

FLEXIBILITY
Total body

00:00 Introduction
00:56 Warm-up
04:56 Power metcon circuit
12:25 Strength metcon circuit
21:51 Endurance metcon circuit
29:08 Flexibility