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This 2-day intermediate interval routine should follow previous routines that make up the Metabolic Conditioning series. 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.
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
Bird Dog
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2x0 reps • 42s |
rest: 15s
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Cobra
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2x0 reps • 42s |
rest: 15s
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Bridge
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2x15 reps • 42s |
rest: 15s
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Push-Up to Side Plank
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2x0 reps • 42s |
rest: 30s
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Dumbbell Squat
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3x0 reps • 42s |
rest: 0s
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Dumbbell Bent-Over Row
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3x0 reps • 42s |
rest: 30s
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Dumbbell Lunge
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3x0 reps • 42s |
rest: 0s
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Dumbbell Bench Press
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3x0 reps • 42s |
rest: 30s
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Barbell Curl
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3x0 reps • 42s |
rest: 0s
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Dumbbell Shoulder Press
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3x0 reps • 42s |
rest: 30s
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Bird Dog
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2x0 reps • 42s |
rest: 15s
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Side Plank
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2x0 reps • 42s |
rest: 15s
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Single-Leg Glute Bridge
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2x0 reps • 42s |
rest: 15s
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Push-Up to Side Plank
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2x0 reps • 42s |
rest: 15s
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Kettlebell Goblet Squat
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3x0 reps • 42s |
rest: 0s
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Kettlebell Alternating Row
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3x0 reps • 42s |
rest: 60s
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Dumbbell Reverse Lunge
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3x0 reps • 42s |
rest: 0s
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Dumbbell Incline Bench Press
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3x0 reps • 42s |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x0 reps • 42s |
rest: 0s
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Dumbbell Hammer Shoulder Press
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3x0 reps • 42s |
rest: 60s
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