40 minute💜Compound STRENGTH💜ABS & Low Impact CARDIO💜Fat Burning, METCON Workout for Women
Burn FAT & Increase Metabolism with the Compound Strength, ABS and Low Impact (with high impact options) Cardio workout. this 40 minute, no repeat, full body workout will use multi-muscle moves, called compound strength, with dumbbells to sculpt lean muscle and burn fat! Each circuit contains an AB or CORE element to work your ABS/Core for the entire 40 minutes. After each of the 5 circuits, we have a CARDIO BLAST of 20 seconds of low impact moves 2 times through. The 5 circuits have six multi-muscle, compound moves. Most involve using the upper body and the lower body at the same time. This is the most time efficient way to train. We are training multiple muscles with each compound move, burning fat because using many muscles at the same time increases your heart rate. Add your cardio bursts, and get your cardio and strength workout as if you did two separate workouts! #compoundstrengthtraining #compoundstrengthforwomen #strengthandconditioning
Want to train ono-on-one with me? I offer a daily coaching program for just $3d/day and also live personal training at a much reduced rate to what you would pay in a gym. We are both at home so the commute is an easy one! For a free video consultation, sign up here:
https://www.trainwithkickoff.com/coac...
HERE IS YOUR WORKOUT:
Swing through twist to side
Side lung oblique lean pulse
Other side
Sledge hammer
Side lung standing crunch
Other side
CARDIO Skate with weight
Bent leg deadlift to squat
Forearm curl to press
Clean and press
Suite case swing
Other side
Alternate
CARDIO Hamstring curls
Single arm back row
Other side
Deadlift to row
High row
Deadlift to row/high row
Step to Fly
CARDIO Step to bb jump
Bicep curl side raise
Curl and squat in curl
Overhead tricep side leg lift
Curtsy lung w/curl
Overhead press
Curtsy to press/tricep
CARDIO punch and kick
Single lg squat kickback
Push up on chair
Runner lung taps
Other side
Shoulder taps on chair
CARDIO Jack to pop squat
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Music compliments of "Soothing Peaceful Music" found here: / @soulmusicoficial_
SOME OF MY FAVOITE THINGS!
APPLE WATCH: This is #1. I LOVE it. I have not taken it off (except to charge) in 3 years! https://amzn.to/3kJ6rX2 (Amazon link)
HAND WEIGHTS come in many shapes and sizes. I recommend a set of 3 different weight levels so we can build your strength. https://amzn.to/2NSs6Ar (Amazon link)
If you want to only get one set, I recommend a mid-range set right for you. If you female, and new to exercise, 5lbs and up from there. https://amzn.to/3bZk94q (Amazon link)
NIKE ANYTHING. Just do it!
WEAR NIKE: https://amzn.to/3uScCN9 (Amazon link)
FOOTWEAR: I LOVE my Nike Zooms! If you want to feel light on your feet, I highly recommend Nike Zooms. https://amzn.to/389tzJg (Amazon link)
Nike Capri LEGGINS. The best dry fit leggings I have ever worn! https://amzn.to/3rqzLEg (Amazon link)
PRE AND POST WORKOUT RECOVERY:
Pure BCAA Boost All Natural Vegan BCAA's+Organic Energy, Phytonutrients and Antioxidants Fuels+Revitalizes Muscle Pre-Workout or Post-Workout is my before and during workout boost. https://amzn.to/2NZ62nu (Amazon link)
Magnesium electrolyte blend by Pure. This is my go-to recovery after sweating it out, and BONUS it helps with sleep and stress! https://amzn.to/386W6iy (Amazon link)
This video is NOT sponsored. Product links are affiliate links which mean if you buy something, I’ll receive a small commission. There is no additional cost to you, but your purchases help keep exercise free on the internet.
LEGAL DISCLAIMER:
All information provided by Rhoda Sommer and/or Babes in Beast Mode, is of a general nature and is furnished for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual's specific health conditions.
You should always consult your physician or other healthcare provider before starting or changing your exercise program.
Understand that there is a risk of injury associated with participating and using an exercise instructional video.
You assume full responsibility for any and all injuries, losses and damages that you might incur while participating in this program. You are fully responsible for all injuries, claims, or damages.