Metabolic Conditioning Workout

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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

Pushup on TRX

Bodyweight Squat Jumps: 21

Hammer Curl + Press: 25lbs x 8-13 reps

Curl and Press Exercise

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

Plyometric Jumps

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

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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