Скачать или смотреть Surge Finale: No Repeat Full Body Metcon | SURGE DAY 30

We’re closing out this 6-week program with an explosive, core-focused session designed to push your limits and celebrate your progress. This no-repeat format keeps the energy high and the challenge fresh, with each move hitting multiple muscle groups while placing special emphasis on your abs, obliques, and deep core stabilizers. Expect a mix of unilateral and bilateral movements, rotational and anti-rotational challenges, and a balance of strength and stability work that will have your entire body working hard. You’ll also get a sneak peek at some movement styles featured in the next training program—think more mobility, rotation, and total-body power. We’re working for 45 seconds with 15 seconds rest, no repeats. I’m using 14’s, 18’s, and a long band—but choose weights that challenge you. Let’s finish this program strong, together!

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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 14 LBS | 6 KG
2 X 18 LBS | 8 KG
LONG BAND

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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Surge Finale: No Repeat Full Body Metcon | SURGE Day 30 Workout Details:

00:00 INTRO

00:19 WARMUP
SIDE STEP & CHEST OPEN
SQUAT & KNEE ROT’N
WALL PRESS & ROTATE
INCHWORM
Y, T & W RAISE
COBRA TO CHILD’S POSE
DISLOCATE
BACK & FORTH
R DEADBUG [tip: press low back into mat]
L DEADBUG

WORKOUT
45/15

08:04 R UP & DOWN + WALKUP
L UP & DOWN + WALKUP
KNEELING ROT’N 18 LBS [tip: stay upright, use your core!]
KNEELING ROT’N

12:04 CW ATW
CCW ATW

14:04 RUSSIAN TWIST & PRESS
ALT KNEELING HALO & GETUP

16:04 R REVERSE LUNGE & CHOP [tip: step wide like on train tracks, control the weight]
L REVERSE LUNGE & CHOP

18:04 R RL & PASS [tip: core working hard!]
L RL & PASS

20:04 R CLEAN & PRESS [tip: weight parallel to feet, hop optional]
L CLEAN & PRESS

22:05 DUAL CLEAN
W FLY [tip: use rear delts to lift weight up]

24:05 DEADBUG VAR
NARROW PRESS & LEG RAISE [tip: press low back into mat as you come up]

26:05 R MARCH COMBO [tip: focus on using your core to lift your legs]
L MARCH COMBO

28:05 R OH HOLD SIDE SITUP 14 LBS
L OH HOLD SIDE SITUP

30:05 R SIDE PLANK SHOULDER PRESS
L SIDE PLANK SHOULDER PRESS

R SINGLE ARM JACKKNIFE
L SINGLE ARM JACKKNIFE

34:06 R KNEELING TWIST TO MARCH
L KNEELING TWIST TO MARCH

36:06 SKULL CRUSHER & LEG DROP
SQUAT & FRONT RAISE

38:06 REVERSE V UP
CRUNCH COMBO

39:06 LONG LEVER PLANK

41:14 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.