Bodyweight Metabolic Conditioning Circuits!
By Sarah Rippel
Author of “Home Program Design Mastery,” “The Ultimate Group Training System,” “Build ‘N Burn 2.0,” & “Build ‘N Burn”
You can get in some great workouts without any equipment at all!
For Home Training or the Gym…
WORKOUT #1: DESCENDING LADDERS
90º Reverse Crunch (decline to increase intensity)
*100m Run OR 20yd Bear or Quadruped Crawl between sets
Tuck Hold (for descending time instead of reps; add load to increase intensity)
*100m Run OR 20yd Crab Walk between sets
To execute this workout, start with 10 reverse crunches. After you’re done, run, or walk/run for 100m OR bear crawl for 20yds. You’ll go back to the reverse crunch for 9 reps, then go off on foot for another 100m or bear crawl.
Keep working back and forth between the descending reps on the reverse crunch and 100m on the run/walk or 20yd bear crawl.
When you’re finished, rest for 3-5 minutes, then move on to another similar pairing of tuck hold and 100m run or 20yd crab walk!
-20yd Bear Crawl = 20yd Quadruped Crawl = 100m Run
-20yd Crab Walk = 100m Run
WORKOUT #2: AMRAP PAIRS
40yd DB/KB Farmer Carry (or 45-60sec)
10 Slider Pike-Ups
40yd DB/KB Rack Carry (or 45-60sec)
10 Slider Bear Body Saw
To execute this workout, set a timer for 7 minutes (either counting down or up). Go out for the farmer carry. When done, knock out 10 pike-ups, then go back to the carry.
Continue alternating these 2 movements until the timer hits 7 minutes.
Rest for 3 minutes, then go through another 7 min AMRAP of rack carry and 10 body saws.
-40yd Farmer Carry = 45-60sec carry = 150m-200m run
-40yd Rack Carry = 45-60sec carry = 150m-200m run
Check out top level programming by Sarah Rippel :
Home Program Design Mastery plus Done for You programs,templates and more!
“The Ultimate Small Group Training System” The most Comprehensive Guide to Semi-Private and Small Group Training for Fit Pros.
Build N’ Burn – Done For YOU 16 Wk Metabolic Group Training Program for Fit Pros
Check out The Done-for-You 12 week Build ‘N Burn 2.0 for Fit Pros: