Metabolic Conditioning Series 2

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5 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This 5-day advanced interval routine should follow previous routines that make up the Metabolic Conditioning Series 1. It follows the same format starting with 4 bodyweight exercises used more as a warmup.

Followed by 6 primary movements that are paired together as compound sets. Each routine should be done twice a week for two-weeks before progressing to the next series in the routine. There are 4 such routines, each performed twice a week for two weeks. Surrounding these two sessions are some cardio work - three sessions!

If you are able, use a foam roller prior to this and all workouts in this series. Rollout your quads/hamstrings/back/lower leg.

EQUIPMENT NEEDED

Bodyweight, Barbell, Dumbbell, & Kettlebells (if not available - use DB).

Again, this is the 3rd in a series of 4 workouts that should be performed twice a week over a two week period. The idea behind the Metabolic Conditioning series is to improve your aerobic capacity and overall fitness level.

Stay Strong Together!

MICHAEL WOOD, CSCS
JeFit

Day 2
Day 4
Day 1
Day 3
Day 5

Workout 1: Cardio Session 3 exercises, 29 mins

Jump Rope	1x0 reps • 180s	rest: 60s
Running	1x0 reps • 1200s	rest: 60s
Jump Rope	1x0 reps • 180s	rest: 60s

Workout 2 10 exercises, 22 mins

Bird Dog	1x0 reps • 35s	rest: 15s
Cobra	1x0 reps • 35s	rest: 15s
Bridge	1x15 reps • 35s	rest: 15s
Push-Up to Side Plank	1x0 reps • 35s	rest: 30s
Dumbbell Squat	3x0 reps • 42s	rest: 0s
Dumbbell Bent-Over Row	3x0 reps • 42s	rest: 30s
Dumbbell Lunge	3x0 reps • 42s	rest: 0s
Dumbbell Bench Press	3x0 reps • 42s	rest: 30s
Barbell Curl	3x0 reps • 42s	rest: 0s
Dumbbell Shoulder Press	3x0 reps • 42s	rest: 30s

Workout 3: Cardio Session 1 exercises, 21 mins

Rowing

1x0 reps • 1200s

rest: 60s

Workout 4 10 exercises, 31 mins

Bird Dog	2x0 reps • 35s	rest: 15s
Side Plank	2x0 reps • 35s	rest: 15s
Single-Leg Glute Bridge	2x0 reps • 35s	rest: 15s
Push-Up to Side Plank	2x0 reps • 35s	rest: 15s
Kettlebell Goblet Squat	3x0 reps • 45s	rest: 0s
Kettlebell Alternating Row	3x0 reps • 45s	rest: 60s
Dumbbell Reverse Lunge	3x0 reps • 45s	rest: 0s
Dumbbell Incline Bench Press	3x0 reps • 45s	rest: 60s
Dumbbell Alternating Hammer Curl	3x0 reps • 45s	rest: 0s
Dumbbell Hammer Shoulder Press	3x0 reps • 45s	rest: 60s