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: [ Ссылка ]

💜 Become a member of Team NML (for exclusive workouts, community + accountability): [ Ссылка ]

✨THE WORKOUT: 30-Minute Dumbbell Abs, Cardio and Mobility Workout✨

► EQUIPMENT: Medium Dumbbells. We’re using 10-20 lb dumbbells.
👉My Dumbbells (affiliate link): [ Ссылка ]
*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): [ Ссылка ]
*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: [ Ссылка ]
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- [ Ссылка ]
► lululemon strongfeel Training Shoes -- [ Ссылка ]
► lululemon Wunder Train High-Rise Tight -- [ Ссылка ]
► lululemon Wunder Train High-Neck Cross-Back Tank Top -- [ Ссылка ]
► lululemon Wunder Train Strappy Racer Bra -- [ Ссылка ]

👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- [ Ссылка ]
► lululemon strongfeel Training Shoes -- [ Ссылка ]
► lululemon Wunder Train High-Rise Tight -- [ Ссылка ]
► lululemon Wunder Train High-Neck Cross-Back Tank Top -- [ Ссылка ]
► lululemon Wunder Train Strappy Racer Bra -- [ Ссылка ]
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👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: [ Ссылка ]

WEEK 1:
▪️Day 1: Full Body (Leg Focus) — [ Ссылка ]
▪️DAY 2: Chest + Triceps — [ Ссылка ]
▪️DAY 3: Core, Cardio + Mobility —📍You are here!
▪️DAY 4: Glutes + Hamstrings — [ Ссылка ]
▪️DAY 5: Full Body + Abs — [ Ссылка ]

WEEK 2:
▪️DAY 6: Full Body (Arm Focus) — [ Ссылка ]
▪️DAY 7: Quads + Glutes — [ Ссылка ]
▪️DAY 8: Core Circuit — [ Ссылка ]
▪️DAY 9: Back + Shoulders — [ Ссылка ]
▪️DAY 10: Full Body — [ Ссылка ]
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www.nourishmovelove.com
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#summerworkoutchallenge #coretraining #cardioworkout

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