Total Body Metabolic Conditioning with Dumbbells & Stability Ball (Optional)

Total Body Metabolic Conditioning with Dumbbells & Stability Ball (Optional)

34-Minute Total Body Metabolic Conditioning with Dumbbells & Stability Ball (Optional)

Grab your stability ball – or don’t – for this all-levels METCON workout. If you own a stability ball, join me on the main screen for a series of moves guaranteed to get your heart rate up and challenge those muscles of yours.

Or, grab some dumbbells and join Mini-Me for the no-ball version of this Metabolic Conditioning workout.

TOOLS NEEDED

a pair of moderate dumbbells, and a stability ball (optional), if you don’t have a ball grab a chair or bench

THE WORKOUT

4 x 45sec
Push up (Alt: on ground)
Hamstring curls + bridge (alt: deadlifts)
Pullover + crunch (Alt: on ground)
Spilt squat (Alt: Bulgarian lunge)
Spilt squat (Alt: Bulgarian lunge)

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DAY 21 – Dumbbell Quick MetCon for Women Over 40

DAY 21 – Dumbbell Quick MetCon for Women Over 40

25-Minute Dumbbell Quick MetCon for Women Over 40

This quick strength and cardio workout is the perfect metabolic conditioning sweat-sesh to get you even closer to your fitness goals.

Low impact options are shown – so no matter where you are on in your fitness journey you’ll get a workout that is best for you!

Day 21 of the 21-Day Fit & Fierce Challenge!

YAY! ๐ŸŽ‰๐Ÿ’ƒ๐Ÿพ๐Ÿพ I am so damn proud of you.

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

3 x 45sec
Alt arm power snatch with squat hops
Lunge to row to knee up
Lunge to row to knee up
Squat to overhead passes
Push up to bear hop

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Metcon Workout for Home for All Levels

Metcon Workout for Home for All Levels

20-Minute Metcon Workout for Home for All Levels for Women Over 40

This metabolic conditioning (metcon) workout will torch the calories (which in turn will have you burning some fat) while building muscle and getting you in amazing shape.

We utilize 10 different full-body moves for 3 rounds incorporating both weighted and bodyweight moves to ignite your metabolism.

The only equipment necessary is 1 set of weights.

Great for all levels, because I give options no matter where you are in your fitness journey.

TOOLS NEEDED

1 pair of moderate weights

THE WORKOUT

2 x 40sec

Reverse lunge to shoulder press
Reverse lunge to shoulder
Row to straight arm presses
Hinge, swing, rack & squat
1 arm row to prone squat
1 arm row to prone squat
Chest fly to crush press
Walk outs to bear

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FIT & FIERCE...
HERE WE COME.

 

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Quick 1 Dumbbell Total Body Workout for Women Over 40

Quick 1 Dumbbell Total Body Workout for Women Over 40

Quick 1 Dumbbell Total Body Workout for Women Over 40

Grab a dumbbell and get ready to train every muscle in your body – in under 25-minutes. Performed circuit-style, with compound exercises (so you train as many muscles as possible for EVERY move), you’ll sweat, smile and want to repeat this bad boy!

PS – sorry for the extra set of one-arm snatches we do on one arm. Oops…

ย TOOLS NEEDED

one moderate dumbbell

THE WORKOUT

Single arm snatch
Plank with pick up
Single arm snatch
Alt renegade row OR standing rows
Chest press to skullcrusher

4 x 30sec

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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