6-Station Metabolic Turkey Burner Circuit 2.0
By Sarah Rippel, Author of The Ultimate Group Training System , Build ‘N Burn & The Brand NEW Build N Burn 2.0
It’s that time of year again! Time for us to gather with family and friends. Time to give thanks for so many things.
When I stop and reflect, there are more than a handful of things that have happened this year that I am thankful for. The Ultimate Group Training System was released in May, and my partner and I bought a house & moved in right after UGTS was launched. I have been able to adjust my schedule so that I work with clients from 6am-noon on weekdays, then have my afternoons free to work on book projects, programming for online clients, & program design consulting for fit pros.
Let me tell you, this schedule shift has been AMAZING! May of this year marked my 24th year as a trainer. Minus the brief stints I had where I took a break from training clients, most of my career has been an ongoing battle with loving what I do and feeling trapped in a schedule that I hated. You know, the typical 12-14-hour day where you see clients for a block of hours in the morning, have a break for a few hours, then see more clients in the afternoon/evening. It’s something we fit pros are used to, but it may not be the best way for us to truly thrive.
The biggest thing that I have noticed since taking ownership of my schedule is that I look forward to going to work every morning more than ever! From time to time, I would find myself dreading having to get back into “trainer mode” after having some down time mid-day. I also found it hard to sit down and work on projects knowing that I only had a few hours to focus. It didn’t feel good to somewhat resent my afternoon/evening clients and I really had to work to squash that negative energy. I mean, it really sucks feeling resentment for people who enjoy coming to train with you and are paying you to help them improve themselves!
I am thankful that I am able to continue creating resources for fit pros! My most recent program, “Build ‘N Burn 2.0,” launched in October. It confirmed to me that it is worth it to go above and beyond peoples’ expectations. I place tremendous value on quality, and I believe details matter, therefore I pretty much drive myself crazy going through the process from initial idea to finished product. It’s worth it, though! I do not believe I could continue focusing on this side of my business and stay sane without having chosen to block off my afternoons/evenings.
So, if you are in that position yourself, and are wondering if you can make a shift with your own schedule, my advice is to go for it. Your mental well-being is important! Obviously, it impacts your own life, but it also impacts the lives of your clients and loved ones!
On a related note, if you are wanting to create a product that you believe may benefit other people, you owe it to yourself to give it a shot! I can wholeheartedly tell you that I spent a few years looking at what others were doing within the profession and I felt compelled to put myself out there but didn’t know where to start. Thankfully, social media enabled me to make connections that would ultimately make this a reality!
I could go on and on but let’s be honest, you aren’t here to reflect on blessings. I mean, this is a workout article, right?! You’re here to check out this sweet metabolic strength circuit!
For this year’s “turkey burner,” I’m bringing you a circuit from week 7 of my latest program, “Build ‘N Burn 2.0!”
This is a 6-station metabolic strength circuit that uses a 30-second work interval paired with 30-second rest for four rounds. This circuit is a good mix of movement patterns – hinge, press, squat, pull, and lunge.
In addition, there are three levels of difficulty:
- Level 1 is the most basic, with an emphasis on movement in the sagittal plane.
- Level 2 introduces more challenging stances & loading positions, challenging the body to resist movement in the frontal and transverse planes.
- Level 3 takes this a step further with increased movement complexity!
Load for a goal of 12-20 reps for each exercise.
30:30 x 4 Rounds:
- Level 1: KB Alternating Overhead Press in Military Stance
- Levels 2 & 3: USB Offset Rotational OHP or KB Offset Rotational OHP
- Level 1: KB Bent-Over Row in Sprinter Stance
- Levels 2 & 3: KB Alternating-Arm Bent-Over Row in Lateral Hinge
- LUNGE (L)
- LUNGE (R)
(USB = Ultimate Sandbag, KB = kettlebell, DB = dumbbell)
So, let’s give thanks and take part in this circuit! It’s definitely a burner! You will be thankful when you’re finished! 🙂
Check out The ALL NEW Done-for-You Build ‘N Burn 2.0 for Fit Pros:
Other articles by Sarah Rippel:
Deceptively Devious Conditioning Circuit
The Smart Program Design Series: Incorporating Variety & Making Progression Seamless Part 5 – Selecting Exercises for Conditioning Work
SGT Workout Breakdown- Program 4 Part 1
The Conditioning Based Warm-Up: 10 Minute EMOM
SGT Workout Breakdown Program 4 – Part 2
Unconventional Cardio: Strongman Conditioning Circuits
Density Training for Metabolic Conditioning & Strength Work
Using Cluster Sets To Spice Up Strength Programming
4 Wall Ball Conditioning Workouts+4 Tips to Improve Wall Ball Technique(Videos)
Using a Tempo Focus with Build ‘N Burn Workouts
Speed Ladder + Static Core Continuous 30-Second Circuit Version 2.0
The Continuous 20-Second Interval Format (“BURN” Circuits w/ Videos )