Date: Thursday, March 13, 2025
Duration: 40 minutes
Focus: Core stability, muscular endurance, and cardiovascular fitness
Equipment: Kettlebell, dumbbell, bodyweight
Warm-Up (10 minutes)
Main Workout: Core & Carry Circuit (25 minutes)
3 rounds | 45 sec work / 15 sec rest
Rest 60 seconds between rounds.
Optional Advanced Tier: The Overdrive Challenge (5 minutes)
Finisher: Cardio Blast AMRAP (5 minutes)
As Many Rounds As Possible:
Cool-Down (10 minutes)
Focus & Benefits
Core Stability: Kettlebell marches and plank holds improve core strength and posture.
Muscular Endurance: High-rep exercises like squats and lunges build stamina in major muscle groups.
Cardiovascular Fitness: Mountain climbers and jump squats boost heart rate and burn calories (~300-400 kcal).
Pro Tip: Mindful Movement
Focus on proper form and engage your core during each exercise. Mindfulness in movement can enhance muscle activation and reduce injury risk by up to 30% (Source: Sports Science Journal). Additionally, prioritise a consistent sleep schedule this week to support muscle recovery and boost metabolism. Aim for 7-9 hours of sleep each night.
Reminder:
If you're looking for a more intense workout, check out our archive of workouts for previous high-intensity MetCon sessions and strength training routines. Stay flexible and mix up your routine to avoid plateaus! 🌟
Crush your Thursday! 💪🔥