Summer Challenge Day 3: 30-Minute Cardio Abs and Mobility
ฝัง
- เผยแพร่เมื่อ 26 ก.ค. 2024
- 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: • Summer Workout Challen...
💜 Become a member of Team NML (for exclusive workouts, community + accountability): / nourishmovelove
✨THE WORKOUT: 30-Minute Dumbbell Abs, Cardio and Mobility Workout✨
► EQUIPMENT: Medium Dumbbells. We’re using 10-20 lb dumbbells.
👉My Dumbbells (affiliate link): www.torquefitness.com/#a_aid=...
*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*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: www.nourishmovelove.com/core-...
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- www.anrdoezrs.net/click-10075...
► 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-1007580...
► 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
_________________________________________________________
👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: www.nourishmovelove.com/build...
WEEK 1:
▪️Day 1: Full Body (Leg Focus) - • Summer Challenge Day 1...
▪️DAY 2: Chest + Triceps - • Summer Challenge Day 2...
▪️DAY 3: Core, Cardio + Mobility -📍You are here!
▪️DAY 4: Glutes + Hamstrings - • Summer Challenge Day 4...
▪️DAY 5: Full Body + Abs - • Summer Challenge Day 5...
WEEK 2:
▪️DAY 6: Full Body (Arm Focus) - • Summer Challenge Day 6...
▪️DAY 7: Quads + Glutes - • Summer Challenge Day 7...
▪️DAY 8: Core Circuit - • Summer Challenge Day 8...
▪️DAY 9: Back + Shoulders - • Summer Challenge Day 9...
▪️DAY 10: Full Body - • Summer Challenge Day 1...
_________________________________________________________
🚨SUBSCRIBE TO MY CHANNEL -- bit.ly/NMLTH-camSubscribe
►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
www.nourishmovelove.com/subsc...
► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: www.nourishmovelove.com/categ...
►FOLLOW On Instagram:
/ nourishmovelove
www.nourishmovelove.com
_________________________________________________________
#summerworkoutchallenge #coretraining #cardioworkout
Anyone else's legs still sore from day 1? 😅
Yes!!
Yes I am so sore all over yesterday's got me too 😭😅
My arms are so sore!!!!
@@hilbaril26 I'm like how am I gonna work out today I'm so sore I need a day off to recouperate 😁
🙋🏻♀️🙋🏻♀️🙋🏻♀️
I think the least we can do for Lindsay and Rachel to thank them for all of this amazing free content and is to like and share every single video in this series!!! Seriously!! THANK YOU BOTH!!!
Thank you for choosing to sweat with us! You are so awesome!
As a part-time nurse, and full-time mama to one teething toddler, I did not want to do a work out this morning. But I knew I would feel better the rest of the day if I just “ate the frog” 🐸 so glad I did! Gaining physical strength also helps with my emotional and spiritual strength in the waiting season of trying for a second baby. Thanks NML!!
So glad you are loving this workout program! You are so stinking awesome!
I loved having mobility built in during the workout!
So glad you are loving the added mobility! Keep up the great work
Woke up this morning and wanted to crawl back to bed after days 1 and 2. So glad I did this instead. You guys lift us all up; thank you, thank you!
Way to get it done! You are so awesome!
definately almost took today as a rest day. Bu t pushed through that feeling, and feeling really good!
Day 3 done ✅ 💖
I can do all things through Christ who strengthens me.
So glad you are loving this workout! Thank you for choosing to sweat with us!
All I'm going to say is: THANK GOD FOR RACHEL😅 Thank you for offering modifications. I would love to jump like Lindsey but since I can't I follow Rachel.
So happy to hear the modifications are helpful! Keep up the great work!
I appreciate Rachel so much for all of the modifications! I feel like I can figure it all out with her while I aspire to get to Lindseys pace!
So glad the modifications are helpful! Keep up the great work!
I almost skipped today. I'm SO glad I didn't. Absolutely LOVED this workout! And that funky stretch felt so good!
Always so worth it when it is done! Keep up the great work!
Man, this series is no joke. Awesome and totally uses those 30 mins wisely!
Way to get it done!!
All I’m saying is I LOVE THIS FORMAT AND SUMMER PROGRAM! I love the 30 reps in the beginning - and I love the challenging sets! That burn out though is 🥴🥴🥴 but it’s a great way to end the workout! ALSO yes for just core and cardio and mobility! More like this please
So happy to hear you are loving this workout program!! Keep up the amazing work!!
AT THIS POINT MY WHOLE BODY IS JUST SORE 😂
You are so awesome!!
That last stretch with the windmill felt so good after yesterdays workout!
YES!! You are so awesome!
Cardio and core and my favorite workouts! Loved all the new moves!!
So glad you are loving this workout! Keep up the great work!
When you said "increasing your emotional capacity" 😭 sleep training my 2nd and dealing with behavior issues with my first and my own poor regulation strategies... I'll keep this in mind!! Thank you!
3 day streak. I am like utter seaweed. Love the 'building emotional bandwidth'!
YEAH!!! You are so awesome!
Jeeezzzz!!! I made it to Day3, Well Done to me😅 thank you very much NML for this opportunity ❤
I love this program! These core and mobility moves I’ll definitely build into my weight lifting routine, they’re such great exercises! Thank you!
So happy to hear you are loving this workout program! Thank YOU for choosing to sweat with us!
Thank you for including the mobility! That is SO helpful! I enjoyed this workout!
So glad you are loving the added mobility! Keep up the great work!
love, Love, LOVE that workout! I really enjoy 1) the incorporation of mobility, 2) how every workout has a focus, but still works EVERYTHING, and 3) how real and positive you are, Lindsey! Thank you!
So happy to hear you are loving this workout and the built in mobility! Keep up the great work!
That was AMAZING! Love all the extra mobility!!
So glad you are loving the added mobility! Keep up the great work!
I skipped this one in the first week because i was so sore from day one, but i showed up today for week three! So good!
So glad you are loving this workout! Keep up the great work!
I LOVED ALL OF THIS!!! All the best core moves, the mobility felt amazing, my shoulders are pumped. Best new move - the halo chops!! So creative. This is going on my repeat list!! I love you ladies!!
So glad you are loving this workout! Thank you for choosing to sweat with us!
You guys are amazing. Seriously, thank you so much for producing all this AMAZING free content. So inspiring watching you strong women...normally I can follow Lindsey, but I was definitely with Rach today. Doing those athletic cardio moves with weights is no joke!
Thank you for choosing to sweat with us and for putting in the work! You are so awesome!
Day three done and wow what a session this was. Loved this so much. This is definitely going to my NML favourites playlist. Loved the mobility included within the workout.
So glad you are loving this workout! Thank YOU for choosing to sweat with us!
SAME 🤩
This program is AMAZING!!! Thank you so much. I was stuck and needed something to push me back into structure and routine. It's winter here in South-Africa. I just really love this program. Its challenging and fun and im Amazed by your talent and creativity. Im so grateful for this program and for you creating these for Free. Its a true blessing - Thank you. God bless ❤❤❤
SO happy to hear you are loving the new build program!! Thank you for choosing to sweat with us! Keep up the great work!
The moves in this one were so fun I rewound each circuit and did it a second time :-)
I already love this 10 day challenge! I am sore but feeling stronger day by day. Thank you for your inspiration, quality and inspiring workouts, and for keeping this 56 year old body strong for every day forward!
So happy to hear you are loving the challenge so far and feeling so strong! Thank you for sweating with us!
Love that you built in the cardio and mobility all with a nice strength focused workout!!!! LOVE THIS PROGRAM!!!!! NML IS THE BEST!!!!! Each day I wake up so excited to do the next day of this program! Seriously you guys are making my week!!!!! Bring it on!!!!
So happy to hear you are loving this new program and variety of workouts! Keep up the great work!!!
I loved this! Loved day 1&2 as well. Loved the halo move and the mobility built in. Love the figure 4 move and the last one felt so good! Felt so strong following Lindsey thru the core moves from the floor! Mom of 5 and almost 7 months PP.
So glad you are loving this workout!! Thank you for sweating with us!!
Ended up taking a rest day on Wednesday and did this today. Great workout!! Thanks for keeping us so engaged and pushing throughout the full 30
Minutes. Excited to keep going 💪🏻💪🏻🔥🔥
Way to get it done! You are so awesome!
Thank you! Your workouts are ideal for my season of life and current fitness goals.
Thank YOU for choosing to sweat with us! You are so awesome!
I just did this workout last night, after I got home from work and I LOVED IT!!! ❤❤❤. I loved all the new moves and that it was weighted or not, according to how you feel! Very fun and creative!!!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Thank goodness for all the mobility... Opening all the sore muscles from Day 1 and 2!
SO TRUE!
Thank you for choosing to sweat with us!!
I've been following you for a while, but only started your exercise routines 2 months ago ... I am feeling so much better physically & mentally, plus I've lost 13lb ... thank you so much for your inspiration in changing my health. 😊
So glad you are loving this workout! Thank you for choosing to sweat with us!!
This week has been SO hard! You keep me so motivated! Love it! And love you guys!!! Wooo!
Thank you for choosing to sweat with us! You are so awesome!
Thank you for a great workout! This was a nice change of pace from days 1 and 2. I was still working hard and tired, but I loved the mobility segments.
Thank you for choosing to sweat with us!
Loving this challenge so far! Thank you for putting so much thought into this, it’s just what we need!
So glad you loving this challenge! You are so awesome!
These workouts are checking all the boxes for me! Love the build format with mobility. Thank you so much - day 3 was super!!!
Thank you for choosing to sweat with us!!
Another great workout! Chest is sore from yesterday. Looking forward to more legs tomorrow. Thank you!!
Way to get it done! Thank you for choosing to sweat with us!
This was great! My legs were still sore from day 1, so I needed this movement! Thanks!
Thank you for choosing to sweat with us! You are so awesome!
Tough one, my arms/shoulders are feeling it from yesterday. Loved all the new moves! However, I wasn't totally motivated this morning, so will be on repeat later today to focus better on the moves. Loved the mobility as well
Way to get it done! You are so awesome!!
This one kept my brain working! Lots of new stuff to try
Way to get it done! You are so awesome!
everything hurts but in the best way possible. This program is really helping me get back into the groove after a few weeks of just walking. I loved todays incorporation of mobility work into the workout
You should be so proud of you! Keep up the amazing work!
Thank goodness for today! Loved the halo/woodchop!!
Thank you for choosing to sweat with us!!
This one wasn’t too bad! I’m so sore from days 1&2 . Loved it!
So glad you are loving this workout! You are so aweosme!
Hii! I started this late but today’s my day 3! Love these workouts!! Thank you ❤
Thank YOU for choosing to sweat with us!
This was a great workout after Day 1 and 2! I was a bit worried since feeling so sore, but it really was perfect. Thanks!
Thank you for choosing to sweat with us!!
I am loving this format !! Thank you so much!
So glad you are loving this workout format! You are so awesome!
Loving this series! Legs were still sore this morning from day 1! Loved the mobility within the workout!
So glad you are loving the new summer challenge! You are so awesome!
Did day 2&3 today! 😅 I absolutely love the built in mobility.
Way to get it done! You are so awesome!
This was awesome! Been loving these workouts 🔥
I was going to take today as a rest day, so glad I didn’t though! This was a perfect day 3!
Way to get it done! You are so awesome!
Day 3 was great! Thank you for another great workout.
Way to crush this workout!!
LOVE the halo chop and all the added mobility! Just what I needed today. My chest is so sore from day 2.
So glad you are loving this workout! Thank you for sweating with us!!
I did not want to show up today. My body is feeling it. But I am so glad I did. I really enjoyed the new moves. Looking forward to more sweat sessions together!!!
Always feels so good afterwards! Way to get it done!
LOVE all this weighted standing core! And the mobility add ins are the BEST!!!
So glad you are loving this workout! Keep up the great work!
Day 3 (repeat) and my core is feeling so much stronger than 2 weeks ago!!
YEAH! Way to get it done!
Thank you for adding mobility in- it felt great and I need to do more. having in the workout is so perfect!!! Thank you ladies!!
So happy to hear you are loving the added in mobility! Thank you for choosing to sweat with us!!
I’m a day behind so just completed day 3 today! So good! I modified a bit bc I’m being very careful to properly engage my core during my pregnancy but I still used my 15# weights… and the mobility was a perfect add on! Excited for tomorrow 💪🏼
Way to get it done and pick up the heavy weights!
This workout was just what I needed after those 2 previous intense workouts. I was very sore but felt good and very accomplished once I completed day 3. 2 days to go to finish week 1!!!!
Way to get it done!! You are so awesome!!
Love this workout program. So motivating!!!
So glad you are loving this program! Keep up the great work!
Day 3! We rocked it!! Thank you
Thank you for sweating with us!
I liked the 30 seconds on … I needed that today after yesterday’s workout 🤭
Pure fire! Way to get it done!
Loved this workout. Your energy always encourages me to keep going! Thank you Lindsey, Rachel and team NML.❤
So glad you are loving this workout! Thank you for choosing to sweat with us!
Loved day 3 and all the new, non-traditional core moves. Loved this format with mobility included! 🎉
So glad you are loving this workout format! Thank you for sweating with us!
Love the format. Quick and dirty, the sweat is pouring but im feeling so strong
So glad you are loving this workout format! You are so awesome!
Let go yall! We did it!!!
Way to get it done!
🔥Awesome workout! I am loving build 30! Thank you Lindsey and Rachel!🥰This workout plan will definitely be on repeat for me!
So glad you are loving this workout! Keep up the great work!
I am loving the summer challenge! And I love that you built in mobility ❤
So happy to hear you are loving the summer challenge! Thank you for choosing to sweat with us!
Loved this core workout!
So glad you are loving the core workout! Keep up the great work!
Absolutely love the mobility built into day 3. After day 1 and 2 my body was really resistant to pressing play but all the mobility today made it possible! Loving this format. Thank you NML for these workouts. You can tell that you put your heart and soul into each move, each rep, and each workout! Thank you so much!!!! ❤
So glad you loved this workout and the added mobility! Thank you for choosing to sweat with us!!
So intense!! Love the new moves!!
So glad you are loving the new moves! Keep up the great work!
Loved the skater and halo chops!!
Pure fire! You are so awesome!
Love the non-traditional core work AND the built-in mobility so much!
So glad you loved this functional core workout! Keep up the great work!
Thank you! Finally a workout with real results. You are a God send.❤
Thank you for sweating with us!!
the mobility added to the workout is amazing, especially the seated 4 stretch mobility this felt really good. 🙌💪💯✔
So glad you are loving the mobility! Keep up the great work!!
My favorite workout of the week so far and I dread cardio and core. Really liked the weighted skaters at the end. I could really feel my core working. 🎉
So glad you are loving this workout! You are so awesome!
I love this format
So glad you are loving this format! You are so awesome!
Loved this workout❤️🙌🏻
YEAH! Way to get it done!
Wow! This is a great challenge for me. I'm increasing my weights to 12# and I'm doing most of the exercises. I'm super proud of myself. And thanks for those times when you say you're struggling to finish bc I am too!!! But I'm doing it with you.
Way to crush this workout! You are so awesome!
Round 2 Crew! Who's on the repeat?
YES!!
Loved it! Just what I needed. ❤️💪🏻
Way to start it done!!
Thank you both!
Thank you for sweating with us!
I'm sore all over from Build 30 days 1&2 so far 🤩 Loved today's workout, especially the built-in mobility. Thank you team NML!
Way to get it done!!
Loved this one
So glad you are loving this workout!
Loving this program! thank you!
Thank you for choosing to sweat with us!
Love having the extra mobility added in! Much needed after days 1 & 2. Non traditional core is so challenging to my balance, which is a good thing for sure!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Outstanding workout! Each NML workout over the years is amazing! Thank youTeam NML!!
Thank you for the years of support! Keep up the great work!
That was one of my favorite core/cardio you’ve done!! Shocked how much my heart is pumping
Thank you for choosing to sweat with us!
Still here for day 3 and do t plan on stopping! Excited to day 4 tomorrow!!!! Thanks for such an excellent program. I absolutely LOVE the mobility added in!!!!
YES! You are so awesome! Keep up the great work!
I loved it! The mobility really relaxes everything! Perfect workout thank you🙌🏽
So glad you are loving the added mobility!
Day 3 complete! Feeling committed to NML's Build 30 Challenge!
NICE WORK!
My arms and shoulders are so sore from yesterday so the stretching in this one was great! I particularly loved the mobility and I always love non-traditional core work!
Right there with you! Way to crush this workout!
Wednesdays it’s leg day & 🍑 for me , I was steel with energy I make your class ❤ mobility as exercise .
Lindsey & Rachel ❤🙏🏽
Way to get it done! You are so awesome!
I absolutely loved this workout. What a great program this is. 3 days down, 7 to go.
So glad you are loving this workout! Keep up the great work!
Had to take a break between day 2 and 3 (too sore 😂) but got it done this morning! I’m loving Build 30 so far, thank you Team NML!
You are so awesome! Thank you for choosing to sweat with us!!
Soooooo clever ! Soooooooooo fun ! I'm sweatier, stronger, happier than before working out ! Thank you Lindsey !
Thank you for choosing to sweat with us!!
You ladies rock! Feeling so good with this program already! I wake up and get excited to knock it out. Thank you both. 😊
Thank you for choosing to sweat with us! Keep up the great work!
The mobility added at the end of each circuit was 👍 - thanks for adding that 💪
Way to get it done!!