DAY 9 // Full Body MetCon HR12WEEK 3.0

It’s MetCon Time! Today’s full body MetCon workout is another serious sweat sesh. Compound exercises using dumbbells. Four metabolic conditioning circuits with quick, intense bursts of cardio in between to keep that heart rate up and to give you an efficient and effective workout! #HR12WEEK #HomeWorkout #metcon

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Equipment Needed:
Dumbbells: I used 2x5lbs, 2x10lbs, 2x15lbs
Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8

Workout Breakdown:
0:00 Intro
0:30 Warm Up

5:15 Circuit One (45s work + 15s work x2 rounds)
Front Swing
Push Up + Row
Squat + Cross Punch

50s Burst: Walking Plank Jack x1

12:35 Circuit Two (45s work + 15s work x2 rounds)
Push Press
Press + Pedal
Laydown Push Up

50s Burst: Inchworm Climber x1

19:55 Circuit Three (45s work + 15s work x2 rounds)
Lunge, Curl + Press (R)
Lunge, Curl + Press (L)
Row Combo

50s Burst: Crab Dance x1

27:15 Circuit Four (45s work + 15s work x2 rounds)
Chest Fly + Narrow Press
Front Swing + Press
Squat + Curl

50s Burst: Burpee + Clap x1

34:20 Cool Down & Stretch

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Thanks for watching!

❤ Heather