Whew! This one is going to get your heart rate up! Using a couple of pairs of dumbbells we'll cycle through a total body metabolic conditioning (Metcon) with different work times, depending on the exercise.

Using a longer timed interval you'll work the larger muscles of the body with a strength exercise and then follow that with a shorter timed interval of a higher intensity exercise.

Osteo-friendly options are shown & this workout is low-impact.

Tools: pair of light & moderate dumbbells

4 x 20sec
Plank w/ toe tap (alt: plank w/ knee tap)
Running crunch (alt: dead bug)

3x
45 sec Squat
30 sec Prone squat (alt: air squat)
45 sec Chest press
30 sec V sit chest fly
45 sec Renegade rows (alt: quadruped rows)
30 sec High pulls

00:00 Introduction
00:49 Warm up
04:00 Core Tabata
08:16 Metcon circuit
25:10 Cool down & stretch