Metabolic Conditioning Workout

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2 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a two-day metabolic conditioning program. The session time will run you between 30 to 45-minutes.

Day 1: Bodyweight workout, 17 exercise stations, 31-minutes long, interval session.

Day 2: Weight-based workout, 14 exercises, 45-minutes. long, interval-based session.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit TEam

Day 1
Day 2

Workout 1: Bodyweight 17 exercises, 23 mins

Jump Rope	1x0 reps • 360s	rest: 30s
World's Greatest Stretch	1x8 reps • 30s	rest: 15s
Prisoner Squat	1x0 reps • 30s	rest: 20s
Bodyweight Walking Lunge	1x0 reps • 30s	rest: 20s
Upward Facing Dog	1x0 reps • 30s	rest: 20s
Scorpion	1x0 reps • 25s	rest: 20s
Mountain Climber	1x0 reps • 25s	rest: 20s
Push-Up	1x0 reps • 25s	rest: 20s
Jump Rope	1x0 reps • 120s	rest: 30s
Split Jump	1x0 reps • 20s	rest: 20s
Bodyweight Rear Lunge	1x0 reps • 30s	rest: 20s
Downward Facing Dog	1x0 reps • 30s	rest: 20s
Downward Facing Puppy Dog	1x0 reps • 60s	rest: 20s
Downward Facing Dog Single-Leg	1x8 reps • 20s	rest: 20s
Single-Leg Push-Up	1x0 reps • 20s	rest: 20s
Mountain Climber	1x0 reps • 25s	rest: 20s
Extended Arm Child Pose	1x0 reps • 90s	rest: 0s

Workout 2: Equipment Needed 14 exercises, 28 mins

Stationary Bike	1x0 reps • 360s	rest: 30s
Dumbbell Step-Up	1x0 reps • 30s	rest: 20s
Dumbbell Deep Push-Up	1x0 reps • 30s	rest: 20s
Forearm Plank with Hip Abduction	1x0 reps • 30s	rest: 20s
Mountain Climber	1x0 reps • 25s	rest: 20s
Bodyweight Rear Lunge	1x0 reps • 30s	rest: 20s
Stationary Bike	1x0 reps • 360s	rest: 60s
Machine Inverted Row	1x0 reps • 30s	rest: 20s
Bodyweight Wall Squat	1x0 reps • 60s	rest: 20s
Stability Ball Push-Up	1x0 reps • 25s	rest: 20s
Forward Step-Up	1x0 reps • 30s	rest: 20s
Air Bike	1x0 reps • 25s	rest: 20s
Extended Arm Child Pose	1x0 reps • 75s	rest: 20s
Stationary Bike	1x0 reps • 180s	rest: 20s