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!

Osteoporosis and beginner-friendly options are shown.

Day 12 of the 15-Day Ignite Challenge.

Tools: tubing, light & moderate dumbbells

3 x 45sec
Inchworms (alt: squat & reach)
Narrow press to fly
Pullover & leg drop

3 x 45sec
Dead stop push-ups (alt: chest press)
Side lunge upright row
Side lunge upright row

3 x 45sec
Row step in curl (alt: deadlift, row & curl)
Skullcrusher & leg drop
Shoulder press complex

00:00 Introduction
01:02 Warm-up
05:11 Upper body metcon circuit
33:05 Stretch