It seems like we all could use a fun, effective workout these days with everything going on. Working out with a good home exercise routine needs to be creative as well as effective. The Metabolic Conditioning four-exercise series takes care of that and more. The goals of these demanding, intermediate programs are to improve general fitness, strength and aerobic capacity.
Bill Bryson, author of The Body, offers some amazing research from his latest book on the powerful benefits of what regular exercise can do for us. “Going for regular walks reduces the risk of heart attack or stroke by 31%. Those benefits probably also improve when the intensity is increased a bit and strength training is added to the mix?
Research conducted in 2012, looked at the value of being active and showed an increase in life expectancy. Mr. Bryson reported that just 11 minutes of activity a day, for those 40 and older, “yielded 1.8 years of added life expectancy.” When that number increased to 60 minutes of activity a day, the yield improved to 4.2 years. The analysis included 655,000 test subjects who participated in the study.
Home Exercise Program Design
Taking a look inside the design of this program series shows eight individual exercises sessions. Exercise sessions are performed twice weekly. The deeper someone goes into the series, the more challenging the workout experience becomes. The final exercise session features the highest volume of exercise compared to any previous session. There are four bodyweight exercises that start off each session. Subsequent to this, the individual will complete six primary exercises. All bodyweight and exercises using resistance, are performed as compound sets.
Example of a Training Session
The following exercise session is included in the first week of the Metabolic Conditioning series. There are seven more exercise sessions in addition to this one. There are ten total exercises, between warm-up and primary exercises, in the eight sessions. Each one of the workouts is slightly more challenging than the previous session.
Bodyweight Warm-Up
- Superman Leg Stretch (Bird Dog) 2×8
- Plank 2×8 (or hold for time)
- Bridge 2×10
- Push Up to Side Plank (T-Push-ups) 2×10
Primary Exercises
- Kettlebell Goblet Squat 2×8-10
- Bent Row 2×8-10
- Lunges 2×8-10
- Bench Press 2×8-10
- Alternating Bicep Curl 2×10-12
- Kettlebell Push Press 2×10
The Jefit Elite series first two sessions can be found here and here. The following two sessions can be found here & here and that wraps up the full 8-weeks. Stay Strong!
