Whew! This one is going to get your heart rate up! Using a couple of pairs of dumbbells we'll cycle through a total body metabolic conditioning (Metcon) with different work times, depending on the exercise.
Using a longer timed interval you'll work the larger muscles of the body with a strength exercise and then follow that with a shorter timed interval of a higher intensity exercise.
Osteo-friendly options are shown & this workout is low-impact.
Tools: pair of light & moderate dumbbells
4 x 20sec
Plank w/ toe tap (alt: plank w/ knee tap)
Running crunch (alt: dead bug)
3x
45 sec Squat
30 sec Prone squat (alt: air squat)
45 sec Chest press
30 sec V sit chest fly
45 sec Renegade rows (alt: quadruped rows)
30 sec High pulls
00:00 Introduction
00:49 Warm up
04:00 Core Tabata
08:16 Metcon circuit
25:10 Cool down & stretch
Up Next in Osteo-Friendly Workouts
-
1 Dumbbell Total Body Strength Workout
Grab 1 dumbbell and get ready to work the whole body with this total body strength circuit. We start out with a standing abs Tabata, to get the heart rate up and your core ready, and then move onto a total body strength workout, using only one dumbbell.
Tools: 1 moderate dumbbell
Standing Abs ...
-
Glute & Hamstrings Workout
Build the glutes and hamstrings to keep your knees, hips and low back happy. Using some of my favourite exercises we'll start with a glute activation series, followed by a plyo drill to work the power of the glutes & hamstrings and then finish it off with a strength circuit.
And stick around ti...
-
Resistance Band & Booty Band Strength...
Using a resistance band and a booty band you will hit all your muscles - with some extra love to your glutes with my Glute Burnout Finisher.
This is also the perfect travel workout too. Since tubing takes up very little space in a suitcase. This workout is also low-impact, osteo-friendly and pe...
16 Comments