Metabolic Bootcamp Workout + 3 Bodyweight Metabolic Sizzlers
Warm-up
Do the following circuit twice, resting for 1 minute between
circuits. Each exercise is to be performed for 20 seconds
Seal Jacks
Alternating Reaching Lunge
Arm Crosses
Cross-Body Mountain Climbers
Leg Swings
Pushups
MRT Circuit
Do the following circuit 3 times, resting for 1 minute between
circuits. Each exercise is to be performed for 30 seconds.
Inverted Row, DB Row or Band Row
Bulgarian Split Squats (1-1/2 rep style) (30 secs ea leg)
Spiderman Pushups
MCT Circuit
Do the following circuit 3 times, resting for 1 minute between
circuits. Each exercise is to be performed for 30 seconds.
KB/DB Swings
Close-Grip Pushups
Goblet Squat
SB Stir-the-Pot
Alternating Reverse Lunge or Step-up
Body Saw
Finisher
Do the following circuit twice, resting for 30 secs between
circuits. Each exercise is to be performed for 20 seconds.
Lunge Jumps or Box Jumps
Renegade Row (20 secs per side)
Total Body Extensions
Mountain Climbers
Cool-down, Stretching – 10 minutes
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Bodyweight Metabolic Sizzlers
For any workout that requires the rotation of work to rest intervals, the “OFF” interval is active recovery which can be in the form of transitioning to the next move or marching in place to prep for the next intense round, where the “ON” is the exercise at which you work through with maximum effort.
1.Leg Matrix
12 x each side, each exercise for 1 round
Split Squats
Lateral Lunges
Skater Jumps
Stagger Stance Skier Swing
2.Bear-Crab-Worm
4 rounds – 20 seconds each exercise – no rest between rounds
Bear Crawl – 4 steps forward, 4 steps backward – repeat for 20 sec
Crab Walk – 4 steps forward, 4 steps backward – repeat for 20 sec
Inchworm to Push Up – repeat for 20 sec
3.Escalating Supersets
20 seconds on, 10 seconds off for 1 round
Split Jumps (right), Split Jumps (left), Forward Lunge to Reverse Lunge (right), Forward Lunge to Reverse Lunge (left)
Plank, Plank Jacks, Two-Point Plank (right), Two-Point Plank (left)
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