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This 5-day advanced interval routine should precede the Metabolic Conditioning series 2. It uses the same format of 4 bodyweight exercises used more for a warmup. Followed by primary 6 movements that are paired together as compound sets in an interval-based routine.
Each session should be done twice a week for two-weeks before progressing to the next routine. If you are able, use a foam roller prior to this and all workouts in this series. Rollout your quads/hamstrings/back/lower leg.
In between each of these sessions are cardio-based sessions.
EQUIPMENT NEEDED
Bodyweight, Barbell, and Dumbbells
Stay Strong Together!
MICHAEL WOOD, CSCS
JeFit
Jump Rope
|
1x0 reps • 180s |
rest: 60s
|
Bird Dog
|
2x0 reps • 40s |
rest: 0s
|
Rowing
|
1x0 reps • 720s |
rest: 60s
|
Bird Dog
|
2x8 reps • 40s |
rest: 0s
|
Jump Rope
|
1x0 reps • 180s |
rest: 60s
|