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 and your muscles worked!
Osteoporosis and beginner-friendly options are shown.
Day 10 of the 15-Day Ignite Challenge
Tools: glute loop, 1 heavy dumbbell
Glute Activation w/ Band
1 x 40sec
Side to side squats
Side plank leg lift
Side plank leg lift
Banded bridge
Hip extension
Glute pulse
Hip extension
Glute pulse
Ab Work
1 x 30sec
Plank
Plank & reach
Plank & leg lift
Plank arm & leg lift
V sit reaches
Metcon Circuit
4 x 45sec
Sumo squat to deadlift
Alt curtsey lunge to jack
Reverse lunge to kickstand deadlift
Reverse lunge to kickstand deadlift
Side lunge to gate swing
00:00 Introduction
01:06 Warm-up
03:55 Glute activation series
12:53 Ab work
17:03 Metcon circuit
38:22 Stretches
Up Next in Strength
-
Upper Body Compound Exercises MetCon
Drive your heart rate up with this upper body metcon (metabolic conditioning). By using compound exercises, you'll hit your muscles while also getting a nice conditioning effect and calorie burn. And don't worry; we don't completely forget about your legs. They're along for the fun too!
Osteopor...
-
The Best Strength & Cardio Combo Workout
This workout is the full-meal deal! Strength, cardio, core and stretching. All coached, step-by-step, so you finish strong. In this metcon, we will hit a few of the most popular metabolic conditioning programming: EMOM, AMRAP, and circuit, finishing off with a great ladder drill at the end.
Oste...
-
Perfect your Push Up - Day 15
Day 15 - After a warm-up, we move into a ladder workout with our push-ups. In this video, I also explain the next steps in your push-up journey.
Tools: chair or bench
27 Comments