DAY 3 of our Build30 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!
👉 DOWNLOAD the Free 2-Week Workout Challenge Here: www.nourishmovelove.com/build-30/
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💜 Become a member of Team NML (for exclusive workouts, community + accountability): kzitem.infojoin
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells
I recommend 5-20 lbs depending on your fitness level. We're using 10-20 lbs in this workout video.
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
►TIME STAMPS:
00:00 Workout Introduction
✔️ Begin with Rep Challenge
✔️ 3 Circuits (3 exercises per circuit)
✔️Timed Intervals (30 seconds of work, 15 seconds rest)
✔️Repeat Each Circuit x2 Sets
✔️ 1 Minute Of Mobility Work Between Sets
✔️3 Minute Burnout Ladder To Finish
01:30 Warm Up
07:00 30 Rep Big Move
Loaded Single Sided Skater
08:45 Circuit One
1️⃣ Core: Dumbbell Halo + Diagonal Chop
2️⃣ Cardio: Hop, Hop, Lateral Dumbbell Reach Across
3️⃣ Core: Forearm Plank Dumbbell Pull Through + Bodysaw
Mobility: Forward Fold T-Spine Rotate + Stand Squat + Internal Hip Rotation
15:30 Circuit Two
1️⃣ Cardio: 3 High Knees + 45 Degree Front Lunge
2️⃣ Core: Squat Thrust + 4 Count Shoulder Front Raise Lower
3️⃣ Cardio: Loaded Lateral Heismans
Mobility: Seated Figure 4 Knee Tap Side to Side + Elbow to Mat Hold
22:05 Circuit Three
1️⃣ Core: Reverse Crunch + Twist
2️⃣ Cardio: Sprinter Sit Up + Double Punch
3️⃣ Core: Side Plank Hold
Mobility: Seated Figure 4 Knee Tap Side to Side + Elbow to Mat Hold
28:20 Ladder Burnout
Power: Skater Chops
Isometric Hold: Dumbbell Halo + Diagonal Chop
32:45 Cool Down + Stretch
⌚️ FITNESS TRACKER SETTING ⌚️
We set our watches to "HIIT" for this workout! Here's the fitness watch our team uses + loves (affiliate link): www.anrdoezrs.net/click-100758003-15612516
❤️ Learn more about the benefits of core, cardio + mobility for women in this post:
www.nourishmovelove.com/core-training-dumbbells/
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- www.anrdoezrs.net/click-100758003-15612516
► lululemon strongfeel Training Shoes -- creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- creatoriq.cc/3BUu3CE
► lululemon Wunder Train High-Neck Cross-Back Tank Top -- creatoriq.cc/3XNLyzQ
► lululemon Wunder Train Strappy Racer Bra -- creatoriq.cc/3vdadlx
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- creatoriq.cc/3BUu3CE
► lululemon Wunder Train High-Neck Cross-Back Tank Top -- creatoriq.cc/3XNLyzQ
► lululemon Wunder Train Strappy Racer Bra -- creatoriq.cc/3vdadlx
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👉STAY CONNECTED:
⭐️ FREE WEEKLY WORKOUT PLANS IN YOUR INBOX: www.nourishmovelove.com/subscribe/
⭐️ FOLLOW on Instagram: instagram.com/nourishmovelove/
⭐️ MORE WORKOUTS + FREE WORKOUT PLANS: www.nourishmovelove.com/
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#summerworkoutchallenge #coretraining #cardioworkout
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