Challenge the muscles and test your metal using only 1 dumbbell in this Metcon (metabolic conditioning) workout. We'll be powering through compound exercises with minimal rest in between to help burn calories and increase our metabolic rate both during and after our workout.

Day 12 of the 12-Days of Christmas Challenge.

Tools: 1 moderate weight

2 x 45sec
Reverse lunge dumbbell press
Reverse lunge dumbbell press
Bear hold taps
Bridge w/ skull crusher
Pullover w/ leg drop
Squat to chest press
Side lunge to high row
Side lunge to high row

Pre-hab exercise:
Ankle mobility drill
Soleus stretch

00:00 Introduction
01:04 Warm-up
05:02 Metcon workout
21:06 Cool-down
23:08 Ankle mobility drills
28:20 Stretches