Скачать или смотреть MetCon Fury: Dynamic Challenge | SURGE DAY 15

Today’s challenge is a fiery, high-energy workout designed to keep your heart rate up, muscles engaged, and coordination sharp. We're blending explosive upper, lower, and full body movements for a dynamic, nonstop challenge. Our format is 30 seconds work, 10 seconds rest, 12 exercises per circuit, each circuit repeated twice. I am using 10 & 14 lb dumbbells and long bands.

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Get ready to hit every muscle group in your body with this dumbbells-only home workout. From arms and shoulders to back, abs/core, legs, and glutes, we are covering it all. Here's what I'll be using for equipment:
2 X 10 LBS | 4.5 KG
2 X 14 LBS | 6 KG
LONG BANDS

Before starting the workout, I encourage you to choose weights that challenge your individual strength level. Aim for weights that make the last few repetitions of each exercise difficult, yet still manageable with proper form. It's all about finding that sweet spot where you're pushing yourself while maintaining good technique.

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Remember, the timer and repetition counts are merely suggestions – please pause the workout whenever you need to catch your breath, perfect your form, or take a sip of water. When performing squats, ensure your knees stay aligned and avoid inward collapse. During Romanian deadlifts (RDLs), maintain a straight back, an engaged core, lower until you feel a stretch, then rise back up. And for every exercise, engage your core muscles for stability and support.

Thank you for joining in, and I hope you found this full body MetCon workout both challenging and enjoyable! If you have any questions or feedback, don't hesitate to drop them in the comments below. Your input is valuable, and I'm here to support you every step of the way.
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MetCon Fury: Dynamic Challenge | SURGE Day 15 Workout Details:

00:00 INTRO

00:19 WARMUP:
SIDE STEP & CHEST OPEN
PUSH & ROTATE
PRESS & KNEE UP
AROUND THE WORLD 10 LBS
GREATEST STRETCH
COBRA TO DW DOG
DISLOCATE
BACK & FORTH
CHEST FLY
BAND SUPINATED ROW

WORKOUT
30 SEC WORK
10 SEC REST
60 SEC BETWEEN SETS

08:48 CIRCUIT 1
SQUAT & R PUNCH 10 LBS
SQUAT & L PUNCH
ALT REV LUNGE & SWING [tip: step wide like on train tracks]
ALT FWD PUNCH [tip: core engaged]
WALL SIT LOWER HALF CURL 14 LBS
UPPER HALF CURL
WALL SIT FULL CURL
SCOOP PRESS [tip: try to keep your body as steady as possible]
BACK CUTS
REVERSE
R DEADBUG [tip: press low back into mat]
L DEADBUG

X 2

26:30 CIRCUIT 2
PLANK UP & DOWN
PLANK TO BEAR PLANK & HOP [TIP: hop optional, alternative: donkey kick at top]
R CURTSY & CURL 14 LBS
L CURTSY & HAMMER
SQUAT CLEAN TO PRESS
SNATCH [tip: weights parallel to feet, one fluid motion up]
DYNAMIC Y RAISE 10 LBS [tip: rear delts in focus, core engaged]
R PLANK ROT’N [tip: alternatively, perform on knees]
L PLANK ROT’N [tip: alternatively, perform on knees]
FLUTTER KICKS [tip: press low back down]
R OBLIQUE CRUNCH
L OBLIQUE CRUNCH

X 2

43:21 COOLDOWN

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.