Скачать или смотреть MetCon Storm: Full Body & Core Burn | SURGE DAY 10

Get ready to power through this high-intensity, total-body workout designed to build strength, endurance, and core control all at once. We’ve got 30 seconds of work and 10 seconds of rest across 6 fiery exercises per circuit, with each circuit repeated twice. You’ll cycle through explosive strength and dynamic movements - like sprinter lunges, renegade rows, and push presses—that keep your heart rate elevated while challenging different muscle groups in quick succession. This is classic Metabolic Conditioning (MetCon) - blending resistance and cardio for maximum calorie burn, improved cardiovascular fitness, and enhanced muscular endurance. I’m using 14s, 18s, and a band today - let’s bring the storm!

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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 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 Storm: Full Body & Core Burn | SURGE Day 10 Workout Details:

00:00 INTRO

00:19 WARMUP
SIDE STEP & CHEST OPEN
PRESS & KNEE UP
WINDMILL COMBO
SQUAT & HALO 14 LBS
GREATEST STRETCH
KNEELING SCAP PUSH UP
COBRA TO CHILD’S POSE
DISLOCATE COMBO
ALT RAISES
SUPINATED ROW
R DEADBUG 14 LBS
L DEADBUG

WORKOUT

30 SEC WORK
10 SEC REST
60 SEC BETWEEN SETS

10:19 CIRCUIT 1
R SPRINTER LUNGE 14 LBS
L SPRINTER LUNGE
ZOTTMAN CURL
PUSH PRESS
BACK CUTS
REVERSE

X 2

19:59 CIRCUIT 2
HINGE & RD ROW 18 LBS
R CLEAN & CURTSY
L CLEAN & CURTSY
SHOULDER TAP
CW ATW
CCW ATW

X 2

29:40 CIRCUIT 3
PLANK UP & DOWN
ALT RENEGADE ROW
R RL & ROT’N [tip: step wide like on train tracks, core engaged]
L RL & ROT’N
R HALF TURKISH GETUP [tip: press low back into mat as you come up]
L HALF TURKISH GETUP

X 2

38:24 BURNOUT
HOLLOW BODY X 10
HOLLOW CRUNCH X 10
HOLLOW ROCK X 10
EXTENDED SITUP X 10 [tip: alternative: regular situp]

41:48 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.