20-minute workout: Metcon3

Minutes 1 and 11: Reverse lunge to sumo squat

Stand tall with feet at hip width, then lower into a reverse lunge with the left leg, with both knees bent at 90 degrees. Staying low, rotate your body 90 degrees to the left while simultaneously pivoting the left foot 180 degrees, ending in a sumo squat. Return to the reverse lunge. Continue for 30 seconds on this side, then switch sides and repeat.

Minutes 2 and 12: Bent-over row to mid-pull

Stand with feet slightly wider than hips, a dumbbell in each hand, and a slight bend in the knees. Keeping your back straight, hinge at the hips and keep your arms straight and perpendicular to the floor. Row with both arms at once until each dumbbell is just outside of the chest. Lower the weights back down and stand tall, then pull the weights to your chest (with palms facing you and elbows flaring out). Lower them back down, return to the hinged position, and repeat.

Minutes 3 and 13: 180 squat jump

Stand with feet just wider than hips, toes slightly turned out. Lower into a squat until your quads are parallel to the floor, then simultaneously drive through the legs, jump up, and rotate 180 degrees. Land softly on the balls of your feet, then repeat in the opposite direction.

Minutes 4 and 14: Push-up with toe touch

Get in a high plank with shoulders stacked over wrists. Perform a push-up, lowering until your elbows are bent at 90 degrees, then shift the hips up and back into Downward Dog (your body should form an upside down V). From there, reach the right arm back to tap the right toes. Return to start, then repeat on the opposite side. Continue, alternating sides.

Minutes 5 and 15: Transverse squat unload + load

Stand tall with feet slightly wider than hips and a dumbbell in each hand in front of your quads. Rotate your body by stepping the right foot about 18 inches back with the toes pointing back and to the right, lower into a sumo squat, and place the dumbbells on the floor between your feet. Rise up (without weights), then squat to pick the dumbbells up. Return to start, then repeat on opposite side. Continue, alternating sides.

Minutes 6 and 16: Active beast to frogger

Get on all fours with hips stacked over knees, shoulders stacked over wrists. Lift the knees slightly off the floor to assume an active beast position. Staying low, jump both feet toward your hands and lift your chest so you’re in a deep squat. Return hands to floor and jump feet back to start.

Minutes 7 and 17: Curtsy lunge to dumbbell deadlift

Stand tall with a dumbbell in each hand in front of your quads. Lower into a curtsy lunge by crossing the left foot behind you and to the right. Reverse the motion to start, then do a deadlift by bending forward with a flat back, lowering the weights until chest is parallel to the ground. Lift chest to return to standing. Continue for 30 seconds on this side, then switch sides and repeat.

Minutes 8 and 18: Kickbacks to lateral raises

Stand with feet at hip width and a dumbbell in each hand at your sides. Hinge at the hips, with a straight spine and arms perpendicular to the floor. Perform a kickback by doing a row and then extending the weights behind you, then reverse the motion to return to start. Stand tall and, with arms extended, raise the weights to shoulder height on either side of you. Lower them for one rep.

Minutes 9 and 19: High knee holds to sprint

Stand tall with elbows bent at 90 degrees. Raise the left knee and drive the right arm forward, left arm back (as if you were running). Hold for 5 seconds, then switch sides and repeat. Repeat once more on each side. For the remaining 40 seconds, do powerful high knees, as quickly as you can.

Minutes 10 and 20: Kneeling chop to halo

Kneel on the floor with your body in a straight line from head to knees, holding one dumbbell with both hands at either end near your right hip. Raise the weight and circle it counterclockwise around your head, then chop it across the midline of your body to bring it back to the right hip. Continue for 30 seconds on this side, the switch sides and repeat.

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