Posted on April 06, 2016 by Jenny Cromack
Spring is upon us and Summer is around the corner so why not get a head start on that beach body and start stripping back some of that body fat? This metabolic workout offers a quick whole body blast that will send your metabolism skyrocketing, make you sweat like never before, and have your body screaming at you to stop…but don’t!!
This metabolic workout is perfect as an add on to the end of your strength or other gym sessions. All you need is some dumbbells and a battle rope (if you don’t have a rope I will provide an alternative). The following exercises should be done as a circuit with minimal to no rest in between.
1) DB Squat and Press x 12
2) Renegade Row x 12 (done under control – stop those hips twisting)
3) Spiderman Press Ups (on Dumbbells) x 12
4) DB or KB Swing x 12
5) Battle Rope Doubles x 3 then Burpee x 1 (this is one rep, repeat x 10)
or…..Burpee Box Jump x 5 with 20m sprint (this is one rep, repeat x 6)
6) Rest 60 seconds – Repeat whole circuit 3-5 times depending on state of fatigue and quality of repetitions.
This metabolic workout will squeeze out those last bits of energy after your usual workout or can easily be a quick, high intensity, session to add in on those days you are struggling for time and need to fit a quick session into your day.
Enjoy!!