Summer Challenge Day 3: 30-Minute Cardio Abs and Mobility
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DAY 3 of our Summer
DAY 3 of our Summer Workout Challenge: 30-Minute Cardio Abs and Mobility Workout
This total body workout will challenge your core strength and cardio endurance with efficient, effective exercises! Between each strength and cardio circuit, we'll challenge your mobility.
► This is DAY 3 of our Summer Workout Challenge: Build 30! Find all of our Build 30 Workouts in this playlist: Summer Workout Challenge (Build 30)
💜 Become a member of Team NML (for exclusive workouts, community + accountability): nourishmovelove
✨THE WORKOUT: 30-Minute Dumbbell Abs, Cardio and Mobility Workout✨
► EQUIPMENT: Medium Dumbbells. We’re using 10-20 lb dumbbells.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
✔️ Begin with Rep Challenge
✔️ 3 Circuits (3 exercises per circuit)
✔️ Timed Intervals (30 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
✔️ Repeat Each Circuit x 2 Sets
✔️ Flow Through 1 Minute Of Mobility Work Between Sets
✔️ 3 Minute Burnout Ladder To Finish
►Workout Outline:
🔥30 Reps: Loaded Single Sided Skater
1️⃣ CIRCUIT ONE:
1️. Core: Dumbbell Halo + Diagonal Chop
2. Cardio: Hop, Hop, Lateral Dumbbell Reach Across
3. Core: Forearm Plank Dumbbell Pull Through + Bodysaw
Mobility: Forward Fold T-Spine Rotate + Stand Squat + Internal Hip Rotation
2️⃣ CIRCUIT TWO:
1️. Cardio: 3 High Knees + 45 Degree Front Lunge
2. Core: Squat Thrust + 4 Count Shoulder Front Raise Lower
3. Cardio: Loaded Lateral Heismans
Mobility: Seated Figure 4 Knee Tap Side to Side + Elbow to Mat Hold
3️⃣ CIRCUIT THREE:
1️. Core: Reverse Crunch + Twist
2. Cardio: Sprinter Sit Up + Double Punch
3. Core: Side Plank Hold
Mobility: Seated Figure 4 Knee Tap Side to Side + Elbow to Mat Hold
🔥3-Minute Ladder
Power: Skater Chops
Isometric Hold: Dumbbell Halo + Diagonal Chop
►TIME STAMPS:
00:00 Workout Introduction
01:30 Warm Up
07:00 30 Rep Big Move
08:45 Circuit One
15:30 Circuit Two
22:05 Circuit Three
28:20 Ladder Burnout
32:45 Cool Down + Stretch
❤️ Find This Workout on NML: https://www.nourishmovelove.com/core-...
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- https://www.anrdoezrs.net/click-10075...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train High-Neck Cross-Back Tank Top -- https://creatoriq.cc/3XNLyzQ
► lululemon Wunder Train Strappy Racer Bra -- https://creatoriq.cc/3vdadlx
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train High-Neck Cross-Back Tank Top -- https://creatoriq.cc/3XNLyzQ
► lululemon Wunder Train Strappy Racer Bra -- https://creatoriq.cc/3vdadlx
_________________________________________________________
👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/build...
WEEK 1:
▪️Day 1: Full Body (Leg Focus) — Summer Challenge Day 1: 30-Minute Ful...
▪️DAY 2: Chest + Triceps — Summer Challenge Day 2: 30-Minute Arm...
▪️DAY 3: Core, Cardio + Mobility —📍You are here!
▪️DAY 4: Glutes + Hamstrings — Summer Challenge Day 4: 30-Minute Leg...
▪️DAY 5: Full Body + Abs — Summer Challenge Day 5: 30-Minute Ful...
WEEK 2:
▪️DAY 6: Full Body (Arm Focus) — Summer Challenge Day 6: 30-Minute Ful...
▪️DAY 7: Quads + Glutes — Summer Challenge Day 7: 30-Minute Qua...
▪️DAY 8: Core Circuit — Summer Challenge Day 8: 30-Minute Cor...
▪️DAY 9: Back + Shoulders — Summer Challenge Day 9: 30-Minute Arm...
▪️DAY 10: Full Body — Summer Challenge Day 10: 30-Minute Fu...
_________________________________________________________
🚨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:
Instagram: nourishmovelove
www.nourishmovelove.com
_________________________________________________________
#summerworkoutchallenge #coretraining #cardioworkout
This total body workout will challenge your core strength and cardio endurance with efficient, effective exercises! Between each strength and cardio circuit, we'll challenge your mobility.
► This is DAY 3 of our Summer Workout Challenge: Build 30! Find all of our Build 30 Workouts in this playlist: Summer Workout Challenge (Build 30)
💜 Become a member of Team NML (for exclusive workouts, community + accountability): nourishmovelove
✨THE WORKOUT: 30-Minute Dumbbell Abs, Cardio and Mobility Workout✨
► EQUIPMENT: Medium Dumbbells. We’re using 10-20 lb dumbbells.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
✔️ Begin with Rep Challenge
✔️ 3 Circuits (3 exercises per circuit)
✔️ Timed Intervals (30 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
✔️ Repeat Each Circuit x 2 Sets
✔️ Flow Through 1 Minute Of Mobility Work Between Sets
✔️ 3 Minute Burnout Ladder To Finish
►Workout Outline:
🔥30 Reps: Loaded Single Sided Skater
1️⃣ CIRCUIT ONE:
1️. Core: Dumbbell Halo + Diagonal Chop
2. Cardio: Hop, Hop, Lateral Dumbbell Reach Across
3. Core: Forearm Plank Dumbbell Pull Through + Bodysaw
Mobility: Forward Fold T-Spine Rotate + Stand Squat + Internal Hip Rotation
2️⃣ CIRCUIT TWO:
1️. Cardio: 3 High Knees + 45 Degree Front Lunge
2. Core: Squat Thrust + 4 Count Shoulder Front Raise Lower
3. Cardio: Loaded Lateral Heismans
Mobility: Seated Figure 4 Knee Tap Side to Side + Elbow to Mat Hold
3️⃣ CIRCUIT THREE:
1️. Core: Reverse Crunch + Twist
2. Cardio: Sprinter Sit Up + Double Punch
3. Core: Side Plank Hold
Mobility: Seated Figure 4 Knee Tap Side to Side + Elbow to Mat Hold
🔥3-Minute Ladder
Power: Skater Chops
Isometric Hold: Dumbbell Halo + Diagonal Chop
►TIME STAMPS:
00:00 Workout Introduction
01:30 Warm Up
07:00 30 Rep Big Move
08:45 Circuit One
15:30 Circuit Two
22:05 Circuit Three
28:20 Ladder Burnout
32:45 Cool Down + Stretch
❤️ Find This Workout on NML: https://www.nourishmovelove.com/core-...
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- https://www.anrdoezrs.net/click-10075...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train High-Neck Cross-Back Tank Top -- https://creatoriq.cc/3XNLyzQ
► lululemon Wunder Train Strappy Racer Bra -- https://creatoriq.cc/3vdadlx
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train High-Neck Cross-Back Tank Top -- https://creatoriq.cc/3XNLyzQ
► lululemon Wunder Train Strappy Racer Bra -- https://creatoriq.cc/3vdadlx
_________________________________________________________
👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/build...
WEEK 1:
▪️Day 1: Full Body (Leg Focus) — Summer Challenge Day 1: 30-Minute Ful...
▪️DAY 2: Chest + Triceps — Summer Challenge Day 2: 30-Minute Arm...
▪️DAY 3: Core, Cardio + Mobility —📍You are here!
▪️DAY 4: Glutes + Hamstrings — Summer Challenge Day 4: 30-Minute Leg...
▪️DAY 5: Full Body + Abs — Summer Challenge Day 5: 30-Minute Ful...
WEEK 2:
▪️DAY 6: Full Body (Arm Focus) — Summer Challenge Day 6: 30-Minute Ful...
▪️DAY 7: Quads + Glutes — Summer Challenge Day 7: 30-Minute Qua...
▪️DAY 8: Core Circuit — Summer Challenge Day 8: 30-Minute Cor...
▪️DAY 9: Back + Shoulders — Summer Challenge Day 9: 30-Minute Arm...
▪️DAY 10: Full Body — Summer Challenge Day 10: 30-Minute Fu...
_________________________________________________________
🚨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:
Instagram: nourishmovelove
www.nourishmovelove.com
_________________________________________________________
#summerworkoutchallenge #coretraining #cardioworkout
3 هفته پیش
در تاریخ 1403/04/20 منتشر شده
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