Intense Metabolic Resistance Circuits

Warm-up Circuit:
– Go through 2 times with no rest between exercises.
– Rest 20 seconds between circuits.
o    Prisoner Squat – 20 seconds
o    Pushup or Kneeling Pushup – 20 seconds
o    Stability Ball Leg Curl – 20 seconds
o    Band Pull – 20 seconds

Metabolic Resistance Training Circuit #1
1A) Dumbbell (DB) Goblet Step-Up – 30 seconds per side
– 15 seconds rest/transition.
1B) T-Pushup (alternating sides) – 30 seconds
– 15 seconds rest/transition.
1C) KB (Kettlebell) or DB Swing – 30 seconds
– Rest 30 seconds & repeat 1 more times for a total of 2 circuits.

Metabolic Resistance Training Circuit #2
2A) 1-Arm DB Squat & Press – 40 seconds per side
– 20 seconds rest/transition.
2B) DB Renegade Row (alternating) – 40 seconds
– 20 seconds rest/transition.
2C) Suspension Y’s or DB Rear-Delt Raise – 40 seconds
– 20 seconds rest/transition.
2D) Suspension Curls or DB Curls with Palms-up – 40 seconds
– Rest 30 seconds & repeat 1 more time for a total of 2 circuits.

Metabolic Bodyweight Finisher
3A) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
3B) Jumping Jacks – 20 on, 10 off x 2 rounds
3C) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
3D) Jumping Jacks – 20 on, 10 off x 2 rounds

This workout was taken straight from Turbulence Training 2.0

which is on sale until Friday night at midnight for a HUGE
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Did you know that all of Craig’s workouts come with follow-along
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