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This is the ideal program if you’re looking to work your entire body, twice a week, using compound sets following an interval format.
By doing this, you’ll keep the workout time under 30-minutes for both routines - after trying the routine a few times.
EQUIPMENT NEEDED
Dumbbells, Kettlebell, and Bench.
Note - you can get away doing this program with either DD or K.
ROUTINE
The metabolic conditioning program starts with 4 Bodyweight movements performed as compound sets. The exercises are paired together to be completed with no rest. Rest break is 15-seconds following 2 sets of each group of exercises. Once the first 4 exercises are finished you’ll transition to 6 primary movements using either dumbbells or kettlebells.
Again, performed as compound sets. This is the 1st of 4 programs in this Metabolic Conditioning series. After two weeks, search for the next program in the series and download it.
Stay Strong Together,
MICHAEL WOOD, CSCS
JeFit
Superman Leg Stretch
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2x0 reps • 35s |
rest: 0s
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Plank
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2x8 reps • 35s |
rest: 30s
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Bridge
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2x10 reps • 35s |
rest: 0s
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Push Up to Side Plank
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2x0 reps • 35s |
rest: 30s
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Kettlebell Goblet Squat
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3x0 reps • 35s |
rest: 0s
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Dumbbell Bent Over Row
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3x0 reps • 35s |
rest: 30s
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Dumbbell Lunges
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3x0 reps • 35s |
rest: 0s
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Dumbbell Bench Press
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3x0 reps • 35s |
rest: 30s
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Dumbbell Alternate Bicep Curl
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3x0 reps • 35s |
rest: 0s
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Kettlebell Double Push Press
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3x0 reps • 35s |
rest: 30s
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Superman Leg Stretch
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2x0 reps • 40s |
rest: 0s
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Push Up to Side Plank
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2x0 reps • 40s |
rest: 30s
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Single Leg Glute Bridge
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2x0 reps • 40s |
rest: 0s
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Lying to Side Plank
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2x0 reps • 40s |
rest: 30s
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Kettlebell Goblet Squat
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3x0 reps • 40s |
rest: 0s
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Dumbbell One Arm Row
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3x0 reps • 40s |
rest: 30s
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Dumbbell Forward Lunge with Bicep Curl
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3x0 reps • 40s |
rest: 0s
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Dumbbell Incline Bench Press
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3x0 reps • 40s |
rest: 30s
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Dumbbell Alternate Hammer Curl
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3x0 reps • 40s |
rest: 0s
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Kettlebell One Arm Push Press
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3x0 reps • 40s |
rest: 30s
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