Metabolic Bootcamp Workout + 3 Bodyweight Metabolic Sizzlers

Posted By Georgette Pann
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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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