New Year Challenge Day 9: 30-Minute Abs + Cardio MetCon (Bicycle Crunches)

DAY 9 of our New Year Workout Challenge: 30-Minute Abs + Cardio MetCon (Bicycle Crunches)

💪 You'll be challenged to complete 100 bicycle crunches throughout this workout.
Need a modification? No problem! Follow the modifier in the workout video for a standing ab challenge.

► This is DAY 9 of our New Year Workout Challenge: MetCon 100! Find all of our MetCon 100 Workouts in this playlist:
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✨THE WORKOUT: 30-Minute Abs + Cardio MetCon (Bicycle Crunches)✨

► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 15-20 lb dumbbells. And an optional box or bench.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ 4 Circuits (one core strength exercise and one cardio exercise in each circuit)
✔️ Timed Intervals (30 seconds work, 15 seconds of rest)
✔️ Repeat Each Circuit x2 Sets
✔️ Perform One Mobility Exercise (for 50 seconds between circuit)
✔️ You’ll Complete 100 Bicycle Crunches

►Workout Outline:
1️⃣ CIRCUIT ONE:
1. Core: Single Leg Squat to Box + Dumbbell Press Out (MOD: Staggered Squat to Box)
2. Cardio: Single Leg Runners
⭐ 20 Bicycle Crunches (MOD: Overhead Marches)
Mobility: Deep Squat to Forearm Tap + Seated Internal Hip Rotations

2️⃣ CIRCUIT TWO:
1. Core: Half Kneeling Windmills (MOD: Standing Windmills)
2. Cardio: Lateral Shuffle + Dumbbell Press
⭐ 20 Bicycle Crunches (MOD: Overhead Marches)
Mobility: Half Kneeling Spine Rotations, R

3️⃣ CIRCUIT THREE:
1. Core: Dumbbell Drag + Kick Sit (MOD: Standing Chop + Crunch)
2. Cardio: Towel Slam Jacks
⭐ 20 Bicycle Crunches (MOD: Overhead Marches)
Mobility: Half Kneeling Spine Rotations, L

4️⃣ CIRCUIT FOUR:
1. Core: Copenhagen Plank (MOD: Side Plank)
2. Cardio: Burpee + Alternating Toe Tap (MOD: Walking Burpee)
⭐ 40 Bicycle Crunches (MOD: Overhead Marches)
Mobility: Cossack Squat + Reach

►TIME STAMPS:
00:00 Workout Introduction
01:35 Warm Up
08:00 Circuit One
13:55 Circuit Two
19:30 Circuit Three
25:05 Circuit Four
30:40 Cool Down + Stretch

► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK​

❤️ Find This Workout on NML: https://www.nourishmovelove.com/metco...
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/3DDwYiU
► lululemon Wunder Train Tank Top -- https://creatoriq.cc/47lOtRq
► lululemon Wunder Train Leggings -- https://creatoriq.cc/3BUu3CE

👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/3DDwYiU
► lululemon Swiftly Tech Cropped Short-Sleeve -- https://creatoriq.cc/44Wj0nC
► lululemon Wunder Train Leggings -- https://creatoriq.cc/3BUu3CE
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👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/metco...

WEEK 1:
▪️Day 1: Full Body (Squat Thrusters) —    • New Year Challenge Day 1: 30-Minute F...  
▪️DAY 2: Upper Body (Push Ups) —    • New Year Challenge Day 2: 30-Minute U...  
▪️DAY 3: Lower Body (Squats) —    • New Year Challenge Day 3: 30-Minute L...  
▪️DAY 4: Abs + Cardio (Burpees) —    • New Year Challenge Day 4: 30-Minute A...  
▪️DAY 5: Full Body (Swings) —    • New Year Challenge Day 5: 30-Minute F...  

WEEK 2:
▪️DAY 6: Full Body (Snatches) —    • New Year Challenge Day 6: 30-Minute F...  
▪️DAY 7: Arms (Back Rows) —    • New Year Challenge Day 7: 30-Minute A...  
▪️DAY 8: Legs (Lunges) —    • New Year Challenge Day 8: 30-Minute L...  
▪️DAY 9: Core + Cardio (Crunches) — 📍You are here!
▪️DAY 10: Metabolic Conditioning —    • New Year Challenge Day 10: 30-Minute ...  
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►🤰Is this workout Pregnancy-Friendly? Follow the modifier and sub overhead marches for bicycle crunches.
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#newyearworkoutchallenge #cardioworkout #metabolicconditioning