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Fall Challenge Day 9: 30-Minute Full Body Supersets

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DAY 9 of our Fall Workout Challenge is a fun and engaging Full Body Superset Workout with Dumbbells!

Pick up your heavy dumbbells and give it your all because this workout is done in a TIME DROP format so you can really challenge yourself!

► This is DAY 9 of our Fall 2022 Workout Challenge! Find all of the Fall 2022 Workout Challenge videos in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbipujCYyizCUc-2NhGdxkQu

⭐This video is brought to you in partnership with nowfoods.com.

????SUBSCRIBE TO MY CHANNEL to get the rest of this FREE challenge, new workouts dropping daily! -- https://bit.ly/NMLYoutubeSubscribe

✨THE WORKOUT: 30-Minute Full Body SUPERSET Workout✨

► EQUIPMENT: Medium to heavy set of dumbbells. We're using 15 and 20 lbs here! Option to add a stability ball or bench for modifications.

????My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
????My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ 2 Superset Circuits (one lower body and one upper body)
✔️ Each circuit consists of 4 exercises, alternating strength and power/cardio moves.
✔️ You’ll repeat each exercise circuit x 3 sets in a TIME DROP FORMAT:
✅ SET ONE: 40 seconds work, 20 seconds rest
✅ SET TWO: 30 seconds work, 15 seconds rest
✅ SET THREE: 20 seconds work, 10 seconds rest

►Workout Outline:
1️⃣ SUPERSET ONE: LOWER BODY
1) Strength: 1.5 Front Squat or Back Squat
2) Cardio: Dumbbell Swing
3) Strength: Alternating Lateral Squats
4) Cardio: Runner Lunges

2️⃣ SUPERSET TWO: UPPER BODY
1) Strength: 2 Bear Crawl Back Rows + 1 Plank Push Up
2) Cardio: 2 Jabs + 2 Loaded Jacks
3) Strength: Bicep Curl + Shoulder Press
4) Cardio: Push Up + Burpee + Bicep Curl

►TIME STAMPS:
00:00 Workout Introduction
01:20 Warm Up
05:10 Superset 1
15:45 Superset 2
26:45 Cool Down

► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK​
_________________________________________________________
???? LINDSEY WEARING (affiliate links):
► lululemon Align High-Rise Leggings -- https://creatoriq.cc/3qQYC5K
► lululemon Cool Racerback Tank -- https://creatoriq.cc/3duQ1CC

???? RACHEL WEARING (affiliate links):
► lululemon Wunder Train Leggings --
https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train Bra -- https://creatoriq.cc/3Sq7KtB
_________________________________________________________
???????? DOWNLOAD the Free Challenge Here: https://www.nourishmovelove.com/14-day-challenge-12/

WEEK 1:
▪️Day 1: Legs and Glutes - https://youtu.be/TCgGSU3IJHc
▪️DAY 2: Arms and Abs - https://youtu.be/HJvS3DMgqx8
▪️DAY 3: Full Body Circuits - https://youtu.be/VYA1M8r4dl8
▪️DAY 4: Rest Day OR Power Yoga Abs - https://youtu.be/n_fNBWOmypI
▪️DAY 5: Full Body HIIT - https://youtu.be/fUVqJj2IYSA
▪️DAY 6: Bodyweight Burnout - https://youtu.be/k-BLDo-zW58
▪️REST DAY

WEEK 2:
▪️DAY 7: Kettlebell Legs - https://youtu.be/kdNjvzpUv0o
▪️DAY 8: Upper Body Push - https://youtu.be/QS-ErYztysg
▪️DAY 9: Full Body Supersets - ????You are here!
▪️DAY 10: Rest Day OR Cardio + Core - https://youtu.be/_ZHMtl8MxA0
▪️DAY 11: Lower Body Supersets - https://youtu.be/42F2dTZRDj4
▪️DAY 12: Upper Body Pull - https://youtu.be/V5l1D8VffGY
▪️REST DAY
_________________________________________________________

►????Is this workout Pregnancy-Friendly? Yes! I filmed this workout in my second trimester, but you might need to modify more as your pregnancy progresses. Slow it down as needed and add an incline to all planks, push ups and burpees.
_________________________________________________________

????SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe

►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)!
https://www.nourishmovelove.com/subscribe

► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/

►FOLLOW On Instagram:
https://www.instagram.com/nourishmovelove

www.nourishmovelove.com

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