Looking for a quick metcon workout? This 15-minute metcon will strengthen and tighten your abs while also burning some serious calories. You can also make this workout longer by sticking around for the push-up finisher after the core metcon.

Day 4 of the 15-Day Ignite Challenge.

Tools: 1 moderate dumbbell

3 x 30sec
Plank dumbbell pickups
Arms up march
½ kneeling woodchop (alt side plank)
Forearm plank taps
½ kneeling woodchops (alt side plank)

Perfect Your Push-Up:
Supine weighted protract & retract
Plank ups x10

00:00 Introduction
01:06 Warm-up
03:20 Core metcon
14:06 Push-up drills
16:35 Stretches