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
Up Next in PJ
-
Full Body AMRAP
This workout is spicy. Using the training principle 'as many rounds as possible' (AMRAPS), you'll get your heart rate up, work your abs and hit your legs. This is the perfect "I hate cardio" workout. You'll love it!
Osteoporosis and beginner-friendly options are shown.
Day 9 of the 15-Day Igni...
-
Lower Body & Abs MetCon
This workout is a BIG one - but you will be so proud once you're done. We start this lower body and abs metcon (metabolic conditioning) with a glute activation series, then we move into a deep core and ab series and then into our main course, a full-body metcon circuit!
Get your heart pumping an...
-
Killer Abs Tabata
This workout will hit those abs like no other! My abs were feeling the Tabata love for a couple of days after filming this workout. In this Tabata, you'll perform a series of ab and deep core exercises and some standing ab exercises that will also drive that heart rate up.
Osteoporosis and begin...
31 Comments