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Metabolic Conditioning (Week 3-4)
AUTOPLAY
Cutting
Intermediate
Body
Plan Details
The Metabolic Conditioning (Week 3-4) routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This 2-day intermediate interval routine should follow earlier routines in the Metabolic Conditioning series. 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. EQUIPMENT NEEDED Bodyweight, Barbell, and Dumbbells. This is the 2nd in a series of 4 workouts that should be performed twice a week over a two week period before progressing to the next routine in this series. Stay Strong Together! MICHAEL WOOD, CSCS JeFit Team
Routine detail
Day 1
Workout 1
Est. 26 min
10 exercises
Bird Dog
2 Sets
Forearm Plank with Hip Abduction
2 Sets
Bridge
2 Sets
Push-Up to Side Plank
2 Sets
Barbell Deep Squat
3 Sets
Barbell Bent-Over Row
3 Sets
Dumbbell Walking Lunge
3 Sets
Barbell Bench Press
3 Sets
Barbell Curl
3 Sets
Barbell Push Press
3 Sets
Day 2
Workout 2
Est. 20 min
10 exercises
Bird Dog
2 Sets x 8 Reps
Side Plank
2 Sets x 8 Reps
Single-Leg Glute Bridge
2 Sets
Push-Up to Side Plank
2 Sets x 8 Reps
Dumbbell Plie Squat
2 Sets
Barbell Bent-Over Row (Reverse Grip)
2 Sets
Dumbbell Reverse Lunge
2 Sets
Dumbbell Fly
2 Sets
Dumbbell Seated Bicep Curl
2 Sets
Dumbbell Seated Alternating Arnold Press
2 Sets
