Metabolic Conditioning

Work for the Weekend: Metabolic Body Blast

Metabolic conditioning maximizes the efficiency of your body’s metabolism. While the workout itself is tough and the rest is minimal, you’ll experience an increase of caloric burn long after the workout is finished.

The circuit below ebbs and flows through drills that range in intensity and will at times will feel like both a strength and cardio based workout. Do the entire workout once, rest and then repeat again for a total of three times. Keep in mind, the effectiveness of your metabolic conditioning is determined by the specificity in the work to rest ratios. If you’re going to take a break, it should be shorter than the duration or you last period of work. For example, if it took you one minute to do the hammer curl set and you need to catch your breath, rest for only 30 or 40 seconds.

Metabolic Conditioning

Once the entire circuit is complete, rest no longer than 2-3 minutes to get back at it. Keep your feet moving and your head higher than your heart. Just don’t stand there or lay down!

Clean and Press: 12-15 reps
Reverse Lunges: 12-15 reps (each leg)
Push Ups 12-15: reps
Triceps Dips: 12-15 reps
Treadmill Sprint: 30 seconds**
Star Jacks: 30 seconds
Incline Push-ups: 12-15 reps
Hammer Curls: 12-15 reps
Front Raises: 12-15 reps
Wide Grip Pull Down: 12-15 reps*
Treadmill Sprint: 30 seconds**

Rest and do it again.

*If you’re doing this workout and don’t have access to a pull down machine, any type of a standing or bent over row will work too!

**This can be any type of cardio activity. Rowing, jump rope, squat jumps, running in place, fast feet, etc. Whatever you do sure you’re going ALL OUT! 

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