Welcome to the ultimate full-body metabolic conditioning workout! Get ready to sweat, burn some calories, and build strength with this intense routine. But don't worry—I’ve got options for beginners as well as osteoporosis-friendly alternatives.
I've also added a special twist at the end—an epic functional ab finisher that will challenge your core.
This workout is suitable for all fitness levels, and osteoporosis-friendly options are provided.
Day 1 of the Limitless Challenge
Tools: moderate dumbbells, chair for beginners
3 x 40sec
Squat alt curl press
Chest press leg drop
Quadruped row to step out
Weighted burpees (alt: off chair)
3 x 40sec
Alt squat & snatch
Walk out to push-ups (alt: walk out only)
Deadlift to row
Curtsey lunge + dumbbell pass
Functional Ab Drill
1 x 40sec
Windmill (alt: arm up knee drive)
Windmill (alt: arm up knee drive)
Kneeling windmill (alt: side plank clams)
Kneeling windmill (alt: side plank clams)
Side plank
Side plank
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