30-Minute Full Body MetCon (100 Thrusters)

Опубликовано: 15 Январь 2025
на канале: nourishmovelove

190,064

4.2k

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:    • MetCon 100: Metabolic Conditioning Pr...

💜 Become a member of Team NML (for exclusive workouts, community + accountability):    / nourishmovelove

✨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=...
*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

1️⃣ CIRCUIT ONE:
1. Deadlift + Clean
2. Plank + Row + Dumbbell Sprawl (MOD: Bent Over Row + Clean)

🔥20 Squat Thrusters

2️⃣ 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

3️⃣ CIRCUIT THREE:
1. Walking Lunges
2. Lateral Squat + Bicep Curl

🔥20 Squat Thrusters

4️⃣ 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/metco...
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-1007580...
► 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-1007580...
► 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
_________________________________________________________

👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/metco...

WEEK 1:
▪️Day 1: Full Body (Squat Thrusters) — 📍You are here!
▪️DAY 2: Upper Body (Push Ups) —    • 30-Minute Upper Body MetCon (100 Push...
▪️DAY 3: Lower Body (Squats) —    • 30-Minute Lower Body MetCon (100 Squats)
▪️DAY 4: Abs + Cardio (Burpees) —    • 30-Minute Abs + Cardio MetCon (100 Bu...
▪️DAY 5: Full Body (Swings) —    • 30-Minute Full Body MetCon (200 Kettl...

WEEK 2:
▪️DAY 6: Full Body (Snatches) —    • 30-Minute Full Body + Abs MetCon (100...
▪️DAY 7: Arms (Back Rows) —    • 30-Minute Arm MetCon (100 Back Rows)
▪️DAY 8: Legs (Lunges) —    • 30-Minute Leg MetCon (100 Lunges)
▪️DAY 9: Core + Cardio (Crunches) —    • 30-Minute Abs + Cardio MetCon (100 Bi...
▪️DAY 10: Metabolic Conditioning —    • 30-Minute Metabolic Conditioning (Int...
_________________________________________________________
►🤰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.
_________________________________________________________

🚨SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe

►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
https://www.nourishmovelove.com/subsc...

► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/categ...

►FOLLOW On Instagram:
  / nourishmovelove

www.nourishmovelove.com
_________________________________________________________
#newyearworkoutchallenge #fullbodyworkout #metabolicconditioning