Day 34: Full Body METCON Workout with Dumbbells / HR12WEEK 4.0

Today's FULL BODY METCON Workout uses compound exercises using dumbbells to target multiple muscle groups at once giving us an efficient, metabolic conditioning workout! Grab your gear and get ready to sweat! #HR12WEEK #homeworkout

Equipment Needed //
Dumbbells: Light (5-10lbs) Med (15-20lbs) Heavy (25-30lbs+)
Exercise Mat

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Workout Breakdown:
0:00 Intro
0:40 Warm Up

4:00 Circuit One (40s work +20s rest x2 rounds)
Skate + Press (R)
Skate + Press (L)
Lunge + Twist
Swing + Switch
Bear Plank Row
Squat, Curl + Press
Speed Ladder

18:10 Circuit Two (40s work +20s rest x2 rounds)
Overhead Carry Lunge
Deadlift + Row
Push Up Climber
Pull Over Crunch
Skull Crush + Press
Sumo Squat + Row
Power Jack

32:10 AMRAP (5Min)
Ski Hop
Weighted Jack
Cross Punch
Burpee

37:40 Cool Down & Stretch

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L I N K S

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Thanks for watching!

❤ Heather

[keric-carey]

Metcon + strength isolation are very important for me😊 I’m 63 & these types of workouts help with muscle development, strength + pumping the heart. Thanks Heather for another fantastic sweat sesh 💚

[NikkiRN]

I really enjoyed this type of workout. I like the compound movements once in a while to mix things up, and I feel really strong and athletic when I do them 😅
Thank you for these workouts! I wake up every morning at 5am to do them before my shift as a nurse. You keep me on track!

[gracemac]

I am compound moves fan all the way. I feel like I get a full body workout and a sweat sesh all in one. I do appreciate the strength sessions especially for injury recovery and wimpy arms but get a little bored and am always glad when they are done. I also appreciate that you have paced the workouts through the 4.0 program even thought I imagine you could have gone faster for your own progress. I can feel the trainer in you considering all the levels of ability in our group and making sure we take our time to build up strength and endurance and avoid injuries. As always so incredibly grateful. A year ago tomorrow I fractured my knee cap and I am thrilled to be back and even better than before with full participation and even heavier weights. xo

[dayanngrammes]

I absolutely love strength training but am growing to love Metcon. Dealing with menopause is no fun but I am feeling stronger even if the scale isn’t moving. Learning to give it time.

[kathleenreichard]

When Heather brings out the shorts… we know the fire is coming💙

[epowell]

Love, love, love your METCON workouts! They are my absolute fav! 💪🏽

[Bladygirl]

This is going to be a great one. I really love how you been adding the AMRAPs at the end. Love the finishers. 🔥🔥🔥

[phindimalaza]

As a woman going through menopause and struggling with gaining muscle & loosing fat, I love both metcon & strength isolation exercises to achive my goal🙏 I see the change and feel awesome in my body🙌 grateful for you Heather ❤🙏

[Egracidag]

Thank you for all your workouts, they are great. The first three weeks were awesome, where all the workouts were more about strength, two days upper body, other two lower body, and one day core and mobility, hope that you can include more workouts like that.

[itsjanetruth]

you have made me realize just how vital strength training is. I have never in my almost 58 years done such consistent strength training and I feel so much stronger! that said, I also love moving so my favorite is a 3-peat combo set. And I appreciate the balance you bring every week! looking forward to doing the Pilates workout this weekend! thank-you as always!

[jeninehoefler]

That AMRAP was the perfect ending! I feel confident I gave it my all and left nothing but a pool of sweat on the mat. I definitely am team 'compound moves', but also understand the importance of slowing down and focusing on form with strength moves. That said, if I had to choose, metcon all the way! Thanks so much, Heather!

[irmabryant]

Whoa! MetCon and AMRAP ... Love it 🙂 Thank you so much for all your time and creativity, Heather!

[Corine_C]

This workout was tough in a good way. With the Amrap at the end really push me out of my comfort zone and it was Wow wow Heather you're the best. And I really love this HR12WEEK4.0.

[racheldick]

Wow I loved using the heavier weights in this Metcon and the AMRAP was killer! Metcon workouts are my favorite because they make me feel so strong 💪. Thanks Heather!

[altallar]

Adding cardio to any workout is just a treat. Love it ❤ thanks Heather

[azypanda]

I cried when I realize we had a 5 minute AMRAP at the end of this workflow. But I still did what Heather told me to do! :)

[lora]

Good Eve :) gosh ...had just recovered from yesterday's Hiit and now this hammer METCON - unit puhhh 😅 many thanks for the AMRP at the End . . .🤪 as I said the further we go, the better it gets !! think with HR4. 0 you have surpassed yourself😍🤩 Nice eve and see u soon 🤗

[teresacampbell]

Loved this METCON too! I love that all muscle groups get worked and it gets the heartrate up! Not to mention the killer AMRAP at the end. Have been enjoying those too because I've been feeling like I need more cardio lately. But I saw huge strength gains today in moves that I haven't done in a while!

[kimwilsonpowderandpaintbyk]

Metcon NEVER disappoints!! Thank you Heather!😍🤩😘

[Marianj]

I love these compound workouts, it’s exactly what i was looking for.