Bodyweight Dirty 30 2.0 Workout – Metabolic Quadrants
- Do each circuit ONE time
- Do each exercise for 1 minute
- Rest for 1 minute between circuits
1A) Alternating Switch Lunge
1B) T Pushups
1C) Skater Hops
1D) Lateral Walking Plank
Rest 1 minute and move into 2A
2A) Prisoner Squat
2B) Close-Grip Pushups
2C) Run in Place or Jumping Jacks
2D) Plank
Rest 1 minute and move into 3A
3A) Vertical Jump and Stick or Total Body Extensions
3B) Mountain Climbers
3C) 1-Leg Romanian Deadlift (30 secs/side)
3D) Alternating Bodyweight Chop
Rest 1 minute and move into 4A
4A) Squat Shuffle
4B) Hand Walkouts
4C) Total Body Extension
4D) Extended Side Plank (30 secs/side) Rest 1 minute and move into the finisher
Finisher
Do the following circuit as many times as possible in 3 minutes, resting only when needed
5A) Burpee/Spiderman Pushup Combo (3)
5B) Bodyweight Sumo Squat (3)
5C) Lateral Jumps or Side-to-Side Hops (3/side)
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