Name: Playbook - Pauline Perina - METCON 3
Uploaded: 2026-02-07T21:28:16.482Z
Duration: 45 min
Description: METCON 3

This conditioning workout will work the entire body

3 rounds 
10 exercises to perform for 1 minute each (as a circuit) and you will take 1 min break after each round 
At the end, there will be a finisher: 3 exercises to perform as fast as you can.

- 10 exercises to perform for 1 min (each move)

- Move quickly from exercise to exercise.  Try to avoid taking any breaks between the moves… This helps keep your heart rate up so you can burn more fat. 

- If you do need to take a break between the moves, take one.

- Do 3 full rounds of all 10 exercises to complete this circuit

- Take 1 min break between rounds

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Stand with your feet shoulder width apart
- Hold the dumbbells at your sides
- Step one leg back behind the other leg and bend your knee at the same time 
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Inhale when you go down, exhale when you do up
- Alternate

Dumbbell curtsy lunge

- Hands being head 
- Start with squat jump then do a reverse lunge and back to squat jump and do a reverse lunge with the opposite leg

Jump Squat Reverse lunge

- Hold 2 light to medium dumbbells
- Start with alternating single arm bicep curls (1 each side) then do 2 regular bicep curls 
- Repeat

Alternating Single Arm Bicep Curl + Bicep Curls

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time

Skaters/lateral ski jumps

- Begin with your hands and feet shoulder-width apart, and your hips raised so that your body forms an inverted V.
- Lower your hips to a push-up position. When your hips are parallel with the floor, perform a push-up. 
- When you finish the push-up, raise your hips back up the position where they began so your body once again forms an inverted V.

- If you struggle with good alignment during your push-up, Just pull forward out of the Downward Dog, place your knees down on the floor ad then finish the push-up. A Kneeling Push-Up is always a great move! 
- Be sure to breath as you move between the push-up and the Down Dog and keep your abs tight the entire time!

Push Up Downward Dog

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand with your feet shoulder-width apart. 
- Squat as deeply as you can and place your hands on the floor. Kick back into a push-up position. 
- Do one push-up. 
- Bring your legs back to a squat and jump up, throwing your hands above your head.
- Land and repeat

Burpee Push Up

- Lay with your legs straight out in front of you
- Hold a dumbbell with arm extended over your head
- As you raise your legs toward the ceiling. raise your upper body off the floor as the same time 
- Slowly lower yourself back and try not to use momentum

V-up

Circuit 1

- 3 exercises to perform for a specific number of reps 
- 2 rounds 
- No break between moves / 45 sec rest between each round
- Move as fast as you can!!

- Start with dumbbell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift dumbbell off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow dumbbell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell swing

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
- Move as fast as you can

Mountain climbers

Circuit 2: Finisher

METCON 3

Brittany

Donna

FULL BODY CARDIO

BODY SCULPT WORKOUT

Circuit Training Workout

Perfect for a Sunday morning! Sweaty and feeling strong 💪

Catherine

MUST-TRY FULL BODY WORKOUT!

More workouts like this one please! Loved the difficulty at a solid pace. Loved the compound movements and combos.

Everything on 🔥 could only do 2 rounds! But feel great and a target to work to 3 then 4 rounds 💪👍

8 exercises Full Body Workout - DUMBBELLS ONLY

Karlyn

Cardio and Strength Circuit Workout

Virginia

Great workout finisher, very empowering!!

Faith

5 exercises - Full Body Circuit - DUMBBELLS ONLY

CristinaLS

4x4 Circuit

It was AMAZING!! Left feeling sweaty and strong!!

Strength and Sweat 🔥 Full Body Dumbbells Only

Jessie

DUMBBELL FULL BODY WORKOUT

I wish it was a live step by step video with you doing the moves the whole time going with the flow.

METCON 3

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