Metabolic Conditioning Workout
This workout is going to blast your metabolism into overdrive. Prepare to burn fat like mad.
The workout consists of 3 circuits with 3 exercises per circuit. Each circuit is going to work your whole body – get the lactic acid flowing – cause massive oxygen debt – and force your body to release tons of Growth Hormone.
The Metabolic Conditioning Workout
Circuit 1: complete 3x – no rest between exercises – 1 min rest between circuits
Pushups with Feet in suspension bands (knees to chest after every rep): 15-21 reps
Bodyweight Squat Jumps: 21
Hammer Curl + Press: 25lbs x 8-13 reps
Circuit #2: complete 3x – no rest between exercises – 1 min rest between circuits
Close Grip Pushups with Feet on Stability Ball: 21 reps
Kettlebell Swings: 52lbs x 21 reps
Suspension Band Bodyweight Rows: 13 reps
Circuit 3: complete 3x – no rest between exercises – 1 min rest between circuits
Side to Side step-up Jumps: 8 reps per leg
Pull-ups: 8 reps
Hanging Knee Raises: 12 reps
Finisher:
Leg Press Machine calf raises: 3 x 21
Seated Calf Raises: 2 x 21
10 minute walk on treadmill
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Ty so much for all your support and great videos keep them comming :)
Thanks allot from me and many of my friedns greg :)
so the 3day split would be ideal to do that month then?
yes the 3 day split would be good for you Onur.
And i was actually thinking of one thing
i’m actually not sure if i am going to do strength training cause im afraid il lose muscle mass (during the fasting month)
i will only eat healthy fats and protein after my fastings but i really dont want to take the risk cause i really dont want to lose the muscle.
cause i wanted to do your 3day split but im afraid of losing muscle :(
what do you think?
cheers
If you don’t want to lose muscle than you MUST strength train. If you don’t USE it than you will LOSE IT.
Just keep strength training volume low. 2-3 sets per exercise. Stop 1-2 reps before failure and do low reps 4-6 per movement.
Greg the upcomming month il be fasting as you know (no water or food for 17 hours)
and can i do this as fat burning instead of ”Ultimate fat burning workout” (with the threadmill)
cause i can really push myself with these kind of exercises to boost metabolism, and for the low intensity imma gonna play like 2-3 hours soccer with a friend each day but on a really slow pace, like just shooting some balls at the goal and just having fun so my max pace will be like jogging ( low intensity) wich is good after an an interval boosting circuit
so my question is can i use this followed by low intensity soccer instead of ”Ultimate fat burning workout”?
Yah! Thats more or less create the same effect. You would get great benefits from doing that.
Ok, thanks!
and I’ve tried this… and let me tell you…
You are a Greek God! this stuff is SO tough…
are all three circuits supposed to be done all in one day? or is it ‘pick a circuit for a day’ as in 1 out of the 3 and just do that?
oh and should i do this after/before my workout? or should this be done on a day where you’re not lifting?
All three are meant to be done in one workout.
This can be done as a complete workout. If you want to implement this into one of your workouts it is better to do it at the end. You can perform each circuit 2 times instead if your performing it after your regular workout as a finisher.
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