40 Minute - Cardio & Core METCON with Dumbbells

This workout is designed to strengthen your core and get your heart pumping with a mix of core-focused exercises and high-intensity cardio.

⭐️𝐓𝐇𝐄 𝗪𝐎𝐑𝐊𝐎𝐔𝐓:⁣⁣ 

✔️ 4 Rounds 

✔️ 5 Exercises per Round (3 cardio exercises + 2 core exercises)

 ✔️ Timed Intervals: 40 seconds work, 20 seconds rest 

✔️ 1-minute rest between rounds

𝐄𝐐𝐔𝐈𝐏𝐌𝐄𝐍𝐓: Dumbbells

1️⃣ ROUND ONE (Right Side):

2 Rows + Uneven Squat (quick rows!)

Burpees or Single-Leg Knee Drives

2 Rows + Uneven Squat

Burpees or Single-Leg Knee Drives

Standing Dumbbell Raised Knee Lifts

2️⃣ ROUND TWO (Right Side):

Rotation Press to Uneven Squat + 2 Lateral Lunges

Burpees or Skaters

Rotation Press to Uneven Squat + 2 Lateral Lunges

Burpees or Skaters

Bikes

3️⃣ ROUND THREE (Left Side Repeat):Follow the same exercises as Round One!

4️⃣ ROUND FOUR (Left Side Repeat):Follow the same exercises as Round Two!

🔥 FINISHER: Tabata (20 seconds on, 10 seconds off)

Dumbbell Thrusters

Mountain Climbers

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