DAY 9 // Full Body MetCon HR12WEEK 3.0

 


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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