30-Minute Abs + Cardio MetCon (100 Burpees)

DAY 4 of our New Year Workout Challenge: 30-Minute Abs + Cardio MetCon (Burpees)

💪 You'll be challenged to complete 100 burpees throughout this workout.
Need a modification? No problem, burpee alternatives are offered!

► This is DAY 4 of our New Year Workout Challenge: MetCon 100! Find all of our MetCon 100 Workouts in this playlist:    • MetCon 100 Workout Challenge  

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💜 Become a member of Team NML (for exclusive workouts, community + accountability):    / nourishmovelove  

✨THE WORKOUT: 30-Minute Abs + Cardio MetCon (Burpees)✨

► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 15-20 lb dumbbells. And optional towel.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
*Discount Code: NMLTQ5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ 5 Circuits (2 exercises per circuit — core strength and cardio)
✔️ Timed Intervals (30 seconds work for each exercise, 15 seconds of rest)
✔️ Repeat Each Circuit x2 Sets
✔️ Then Perform One Mobility Exercise for 50 Seconds Between Circuits
✔️ You’ll Complete 100 Burpees or Towel Slams

►Workout Outline:
1️⃣ CIRCUIT ONE:
1. Core: Single Leg Deadlift + 2 Rows + Knee Drive
2. Cardio: 10 Burpees/Towel Slams
Mobility: Alternating Hamstring Scoops + Shoulder Swimmers CARS

2️⃣ CIRCUIT TWO:
1. Core: ½ Kneel Dumbbell Pick Up + Toss
2. Cardio: 10 Burpees/Towel Slams
Mobility: ½ Kneeling 3-Way Knees Over Toes

3️⃣ CIRCUIT THREE:
1. Core: Diagonal Dumbbell Dead Bug // Standard DB Deadbug
2. Cardio: 10 Burpees/Towel Slams
Mobility: 90/90 Stretch, Lift Heel, Knee + Switch

4️⃣ CIRCUIT FOUR:
1. Core: Quarter Get Up + Hip Lift
2. Cardio: 10 Burpees/Towel Slams

5️⃣ CIRCUIT FIVE:
1. Core: Dumbbell Sit Up
2. Cardio: 10 Burpees/Towel Slams
Mobility: DownDog to Bear to Wild Thing Flip + Reach

►TIME STAMPS:
00:00 Workout Introduction
01:40 Warm Up
06:15 Circuit One
11:50 Circuit Two
16:45 Circuit Three
21:45 Circuit Four
25:15 Circuit Five
30:35 Cool Dow + 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 Longling Bra -- https://creatoriq.cc/3K5Y5Xt
► 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 Wunder Train Longling Bra -- https://creatoriq.cc/3K5Y5Xt
► 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) —    • 30-Minute Full Body MetCon (100 Thrus...  
▪️DAY 2: Upper Body (Push Ups) —    • 30-Minute Upper Body MetCon (100 Push...  
▪️DAY 3: Lower Body (Squats) —    • 30-Minute Lower Body MetCon (100 Squats)  
▪️DAY 4: Abs + Cardio (Burpees) — 📍You are here!
▪️DAY 5: Full Body (Swings) —    • 30-Minute Full Body MetCon (200 Kettl...  

WEEK 2:
▪️DAY 6: Full Body (Snatches) —    • 30-Minute Full Body + Abs MetCon (100...  
▪️DAY 7: Arms (Back Rows) —    • 30-Minute Arm MetCon (100 Back Rows)  
▪️DAY 8: Legs (Lunges) —    • 30-Minute Leg MetCon (100 Lunges)  
▪️DAY 9: Core + Cardio (Crunches) —    • 30-Minute Abs + Cardio MetCon (100 Bi...  
▪️DAY 10: Metabolic Conditioning —    • 30-Minute Metabolic Conditioning (Int...  
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►🤰Is this workout Pregnancy-Friendly? Follow the workout modifier and sub towel slams for burpees. Slow down moves and modify core exercises as needed.
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#newyearworkoutchallenge #cardioworkout #metabolicconditioning