Wednesday, December 10, 2014

Workout Wednesday:Building The Beast Metabolic Routine

Happy Wednesday my loves! It is Workout Wednesday and today’s workout is for my girl Samantha! Sam does my workout almost every week so I asked her what she wanted to see this week and she wanted a metabolic routine that she could do after a strength workout.

Incase you are unfamiliar with metabolic training; it is a structured interval routine to maximize calorie burn and “after burn”. You can create workouts with or without weights; depending on your fitness goals (and equipment you may have). For today’s routine you will need 1 Kettlebell and an Interval Timer; you can download the Gymboss app.

Before you tackle the workout below, please make sure that you warm up first so you avoid any injuries. If you are doing this routine after a strength workout, great! But if not…warm up for 5 minutes (examples Air Squats, Lunges, Side Lunges).

METABOLIC ROUTINE: 10 ROUNDS 30 SECONDS REST AND 30 SECONDS EFFORT

(YOU CAN ADJUST THESE RATIOS BASED ON YOUR FITNESS LEVEL AND DESIRED OUTCOME)

1. AMERICAN SWINGS

2. SQUAT JUMPS

3. SPLIT LUNGE JUMPS

4. SQUAT AND KETTLEBELL PRESS

5. SAME ON LEFT

6. THRUSTER

7. SKATER JUMPS

8. RUSSIAN SWINGS

9. FROG JUMPS

10. BURPEES

Below I demonstrate all the moves oooooh and someone makes a cameo and basically steals the show!

Namaste..

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