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Warm-Up: Rear Lunges and Squats
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Recommended:

Sets:
1
Reps:
30 seconds per move
  1. AStand with feet together, hands on hips. Step right leg back and lower into a rear lunge. Return to start. Repeat, alternating sides each time.
  2. BStand with feet hip width, arms by sides. Sit back into hips and lower into a squat, extending arms in front of shoulders. Return to start. Repeat.
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1 of 14
The At-Home MetCon3 Workout
Warm-Up: Rear Lunges and Squats A
Warm-Up: Rear Lunges and Squats B

Recommended:

Sets:
1
Reps:
30 seconds per move
  1. AStand with feet together, hands on hips. Step right leg back and lower into a rear lunge. Return to start. Repeat, alternating sides each time.
  2. BStand with feet hip width, arms by sides. Sit back into hips and lower into a squat, extending arms in front of shoulders. Return to start. Repeat.
2 of 14
Squat Lunge Curl
Squat Lunge Curl A
Squat Lunge Curl B

Recommended:

Sets:
3
Reps:
1 minute
  1. AGrab a pair of light dumbbells and stand tall with feet hip-width apart, core braced. Step right leg back into a rear lunge. Return to start and immediately lower into a squat.
  2. BStand up and do a biceps curl. As arms lower, step left leg back into rear lunge and repeat, alternating sides each time.
3 of 14
Alternating Pushup
Alternating Pushup A
Alternating Pushup B

Recommended:

Sets:
3
Reps:
1 minute
  1. ABegin in a full plank position with feet together, abs pulled in tight.
  2. BStep right hand and leg out to the side so that hands and feet are slightly wider than shoulder width and immediately lower into a pushup. As arms extend, step hand and foot back to start position. Repeat, alternating sides each time.
4 of 14
High-Knee Sprints
High-Knee Sprints A

Recommended:

Sets:
3
Reps:
1 minute
  1. ARun in place, exaggerating the movement of the legs by pulling the knees up to the chest and pumping arms vigorously in opposition.  
5 of 14
Lateral Lunge and Press
Lateral Lunge and Press A
Lateral Lunge and Press B

Recommended:

Sets:
3
Reps:
1 minute
  1. AStand with feet hip width, holding both ends of one heavy dumbbell horizontally in front of chest. Perform a side lunge to the right, pushing hips back and keeping left leg straight.
  2. BPush off right leg and stand up, stepping right foot back into left and pressing dumbbell overhead. Return to start and then repeat to the opposite side.
6 of 14
Plank Row
Plank Row A
Plank Row B

Recommended:

Sets:
3
Reps:
1 minute
  1. APlace a pair of heavy dumbbells on the ground and get into full plank with hands on top of the weights, hands and feet shoulder-width apart, core braced.
  2. BWithout lifting hips, pull one dumbbell to side of chest, driving elbow to ceiling. Return to start and repeat on opposite side.
7 of 14
Aero Jacks
Aero Jacks A
Aero Jacks B

Recommended:

Sets:
3
Reps:
1 minute
  1. AStand with feet together and bend knees, lowering into a narrow squat.
  2. BJump up and open legs and arms into an ‘X' shape in the air. Land with control back in starting position. Repeat. This move can be tough to do, especially for a full minute. Modify if needed by performing a traditional jumping jack instead.
8 of 14
Single-Leg Glute Bridge
Single-Leg Glute Bridge A

Recommended:

Sets:
3
Reps:
30 seconds per leg
  1. ALie faceup with knees bent and feet flat, hip-width apart. Extend arms by sides, palms facing down. Lift one foot up and press hips up into a bridge position, then lower hips to the floor. Repeat then switch to the other side.
9 of 14
Alternating Chest Fly
Alternating Chest Fly A
Alternating Chest Fly B

Recommended:

Sets:
3
Reps:
1 minute
  1. AGrab a pair of heavy dumbbells and lie faceup on the floor with knees bent, feet flat. Extend arms straight over chest (elbows should be slightly bent).
  2. BOpen right arm out to the side, lowering as close to the floor as possible without lifting left side of body off the ground. Return to start. Repeat, alternating sides each time.
10 of 14
Squat Thrust and Press
Squat Thrust and Press A
Squat Thrust and Press B
Squat Thrust and Press C

Recommended:

Sets:
3
Reps:
1 minute
  1. AGrab a pair of heavy dumbbells and get into full plank position, with hands on top of weights.
  2. BStep or jump feet into a deep squat position and stand up (be sure to lower hips below chest and maintain a flat back to lift from the legs, not the back, Buschert says), curling arms into body.
  3. CImmediately extend arms, pressing weights overhead.
11 of 14
Plank Rotations
Plank Rotations A
Plank Rotations B

Recommended:

Sets:
3
Reps:
1 minute
  1. ABegin in an elbow plank position with core braced.
  2. BSlowly rotate torso from right to left, pivoting on toes side to side, while maintaining a strong, braced core.
12 of 14
Metabolic Finisher: Squat Jumps
Metabolic Finisher: Squat Jumps A
Metabolic Finisher: Squat Jumps B

Recommended:

Sets:
1
Reps:
20
  1. ALower into a deep squat position with knees tracking over toes, hands in front of thighs.
  2. BJump straight up, swinging arms overhead to help lift body. Land in squat. Complete the number of reps as quickly as possible with good form.
13 of 14
Cool-Down
Cool-Down A
Cool-Down B

Recommended:

Sets:
1
Reps:
2 minutes
  1. AMarch in place at an easy pace to lower heart rate for 1 minute. Stand with feet hip width and clasp hands behind back to stretch chest. Hold for 30 seconds.
  2. BExtend arms in front of chest, clasping hands together. Press palms away from body and round spine slightly to stretch across upper back. Hold for 30 seconds.
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