DAY 1 of our MetCon Workout Challenge: 30-Minute Full Body + Abs MetCon (100 Squat Thrusters)
This full body metabolic conditioning workout targets every muscle group, but has an extra emphasis on FULL BODY + ABS!
You'll be challenged to complete 100 squat thrusters throughout this workout.
► This is DAY 1 of our MetCon Workout Challenge! Find all of our MetCon 100 Workouts in this playlist: https://www.youtube.com/playlist?list=PLpa0d6IJAhbicqLlt1RZ_55lwUj2nGb0U
Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join
THE WORKOUT: 30-Minute Full Body + Abs MetCon (100 Thrusters)
► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 15-20 lb dumbbells.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
4 Circuits (2 exercises per circuit)
Timed Intervals (30 seconds work, 15 seconds rest. Complete as many reps as you can in the timed interval.)
Repeat Each Circuit x2 Sets
Perform 20 Squat Thrusters Between Circuits For a Total of 100 Squat Thrusters
►Workout Outline:
20 Squat Thrusters
1⃣ CIRCUIT ONE:
1. Deadlift + Clean
2. Plank + Row + Dumbbell Sprawl (MOD: Bent Over Row + Clean)
20 Squat Thrusters
2⃣ CIRCUIT TWO:
1. Dumbbell Snatch + Two Overhead Marches
2. Lateral Bear Crawl + Dumbbell Drag (MOD: Standing Dumbbell Press, 2 Lateral Steps + Rotate)
20 Squat Thrusters
3⃣ CIRCUIT THREE:
1. Walking Lunges
2. Lateral Squat + Bicep Curl
20 Squat Thrusters
4⃣ CIRCUIT FOUR:
1. Hollow Rock + Single Arm Chest Press
2. Single Leg Glute Bridge + Calf Raise with Overhead Pull
20 Squat Thrusters
►TIME STAMPS:
00:00 Workout Introduction
01:30 Warm Up
07:50 Circuit 1
12:25 Circuit 2
17:15 Circuit 3
22:15 Circuit 4
27:00 Bonus Move
28:40 Cool Down + Stretch
Find This Workout on NML: https://www.nourishmovelove.com/metcon-thrusters-workout/
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LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/3DDwYiU
► lululemon Wunder Train Longline Bra -- https://creatoriq.cc/48zxYC9
► lululemon Wunder Train Leggings with Pockets -- https://creatoriq.cc/49OxTf8
RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/3DDwYiU
► lululemon Wunder Train Longline Bra -- https://creatoriq.cc/48zxYC9
► lululemon Wunder Train Leggings -- https://creatoriq.cc/3BUu3CE
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DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/metcon-100/
WEEK 1:
Day 1: Full Body (Squat Thrusters) — You are here!
DAY 2: Upper Body (Push Ups) — https://youtu.be/a5GfeTgLtVc
DAY 3: Lower Body (Squats) — https://youtu.be/yooJ50wp-XM
DAY 4: Abs + Cardio (Burpees) — https://youtu.be/7I_7380Kui4
DAY 5: Full Body (Swings) — https://youtu.be/Xp14nPaJfkU
WEEK 2:
DAY 6: Full Body (Snatches) — https://youtu.be/y0PEMz4LTWs
DAY 7: Arms (Back Rows) — https://youtu.be/vG9XeAiNnhI
DAY 8: Legs (Lunges) — https://youtu.be/89_hMZVa4Vw
DAY 9: Core + Cardio (Crunches) — https://youtu.be/-gJeSB1THMs
DAY 10: Metabolic Conditioning — https://youtu.be/nWuDuL4d3sg
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►Is this workout Pregnancy-Friendly? Follow the workout modifier and slow down moves as needed. If lunges don’t feel good, you can sub squats.
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#newyearworkoutchallenge #fullbodyworkout #metabolicconditioning