Day 34: Full Body METCON Workout with Dumbbells / HR12WEEK 4.0

Today’s FULL BODY METCON Workout uses compound exercises using dumbbells to target multiple muscle groups at once giving us an efficient, metabolic conditioning workout! Grab your gear and get ready to sweat! #HR12WEEK #homeworkout

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Equipment Needed //
Dumbbells: Light (5-10lbs) Med (15-20lbs) Heavy (25-30lbs+)
Exercise Mat

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Workout Breakdown:
0:00 Intro
0:40 Warm Up

4:00 Circuit One (40s work +20s rest x2 rounds)
Skate + Press (R)
Skate + Press (L)
Lunge + Twist
Swing + Switch
Bear Plank Row
Squat, Curl + Press
Speed Ladder

18:10 Circuit Two (40s work +20s rest x2 rounds)
Overhead Carry Lunge
Deadlift + Row
Push Up Climber
Pull Over Crunch
Skull Crush + Press
Sumo Squat + Row
Power Jack

32:10 AMRAP (5Min)
Ski Hop
Weighted Jack
Cross Punch
Burpee

37:40 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