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
