This fun (and fiery) 1 dumbbell metcon is perfect for any fitness level. Focusing on functional movements and compound exercises, you'll cycle through a total body circuit that will be over before you know it!

Osteoporosis-friendly alternatives are shown.

Day 5 of the 15-Day Ignite Challenge

Tools: 1 moderate dumbbell, BOSU optional

4 x 30 sec
Single arm snatch to lunge
Single arm snatch to lunge
Alt chest presses (alt: on ground)
Kickstand split squat
Kickstand split squat
Crossover crunch (alt: bicycle crunches OR plank)
Alternating row lunge

Perfect Your Push-Up:
10 V arm lifts
10 push-ups from the ground

00:00 Introduction
00:49 Warm-up
04:10 Metcon workout
27:11 Push-up drills
30:01 Stretches