This sweaty & energizing session is designed to elevate your heart rate without a single jump. This workout features dynamic, full-body exercises with a special focus on abs and core stability throughout. We’ll move through 5 exercises per interval, using a format of 30 seconds work, 10 seconds rest, and 50 seconds rest between intervals to keep the energy high while allowing just enough time to reset. Each interval is repeated 3 times to build endurance and strength. I’m using 10s, 18s, and a long resistance band, but as always, choose weights that will challenge you—let’s get after it and feel that core fire! 🔥💪
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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 | 5 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.
V
Sustain Burn: MetCon Intervals | SURGE Day 25 Workout Details:
00:00 INTRO
00:19 WARMUP
JACKS
SIDE STEP & CHEST OPEN
SQUAT & KNEE ROT’N
SHOULDER CIRCLES
INCHWORM
ALT THORACIC REACH
SCAP PUSH UP TO DW DOG
CAT/COW
DISLOCATE
BACK & FORTH
WORKOUT
30 SEC WORK
10 SEC REST
50 SEC BETWEEN SETS
08:39 R SHOVEL 18 LBS [tip: control, do not swing the weight]
L SHOVEL
R ROTATING CLEAN
L ROTATING CLEAN
CLEAN & PULL
X 3
20:39 OH HOLD CURTSY LUNGES [tip: core engaged, complete slow & controlled reps]
ALT REV LUNGE & SWING
R MARCH [tip: focus on using your core to lift your legs]
L MARCH
KNEELING HALO
X 3
32:40 STEP BACK & KICKBACK 10 LBS [tip: do not overextend your elbows]
SEESAW DEADBUG VAR [tip: press low back into mat]
DUAL REACH
R DB SITUP [tip: press low back into mat as you come up]
L DB SITUP
X 3
44:01 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.
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