Lower Body & Abs MetCon for Women Over 40 // Metabolic Conditioning

This workout is a BIG one - but you will be so proud once you're done. We start this lower body and abs metcon (metabolic conditioning) with a glute activation series, then we move into a deep core and ab series and then into our main course, a full-body metcon circuit!

Get your heart pumping and your muscles worked!

Osteoporosis and beginner-friendly options are shown.

Day 10 of the 15-Day Ignite Challenge

Tools: glute loop, 1 heavy dumbbell

Glute Activation w/ Band
1 x 40sec
Side to side squats
Side plank leg lift
Side plank leg lift
Banded bridge
Hip extension
Glute pulse
Hip extension
Glute pulse

Ab Work
1 x 30sec
Plank
Plank & reach
Plank & leg lift
Plank arm & leg lift
V sit reaches

Metcon Circuit
4 x 45sec
Sumo squat to deadlift
Alt curtsey lunge to jack
Reverse lunge to kickstand deadlift
Reverse lunge to kickstand deadlift
Side lunge to gate swing

00:00 Introduction
01:06 Warm-up
03:55 Glute activation series
12:53 Ab work
17:03 Metcon circuit
38:22 Stretches

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   • Lower Body & Abs MetCon for Women Ove...