Bikini Ready #3: Metabolic BLAST

Metabolic training is one of the best type of exercise prescriptions for a strong, muscular, lean body. As I mentioned in my blog for 20 minute workouts, with metabolic work, you can get a full body workout in less time, and really push your body to the limit, where by the end, you are breathless, fatigued and DONE! The idea is to lift as heavy as possible for a period of time, with little rest in between. Best of all, with this type of training, you create an ‘after burn effect,’ where your body increases it’s metabolic effect between 10%-25% for the next 48 hours after. Meaning, you may torch several hundred calories DURING the workout, but you will CONTINUE to burn hundreds of extra calories post workout! The following metabolic workout program, I chose 2 exercises for each set of metabolic work. You will complete the 2 exercises with little to no rest in between and shoot for 3 rounds. Once you have completed the 3 rounds, REST, and then move on to the second pair of exercises. Follow the same idea for the 2nd, 3rd and 4th pairs of exercises till all 3 rounds of EACH pair are completed. IF you want to feel even more challenged, repeat the entire thing one more time through. I have included a video showing you quick examples of each pair of exercises to help!  Challenge yourself and don't be afraid to use weight! If you are a beginner, no weight is needed. You will do the first movement in each pair for 60 seconds. The second movement will be completed for 30 seconds.

Metabolic BLAST

1a) Squat Press (sandbag) 1 minute

1b) Star jumps 30 seconds

(Repeat above 2 exercises for 3 rounds total, THEN rest and move on to second pair below)

2a) Pull ups 1 minute

2b) Burpess 30 seconds

(Repeat above 2 exercises for 3 rounds total, THEN rest and move on to second pair below)

3a) Pulsing Squats (sandbag) 1 minute

3b) 2 jumps forward/2 tuck jumps 30 seconds

(Repeat above 2 exercises for 3 rounds total, THEN rest and move on to second pair below)

4a) Deadlift with bicep curl (sandbag) 1 minute

4b) Power kicks 30 seconds

(Repeat above 2 exercises for 3 rounds total. If you want more of a challenge, go back to the beginning and complete one more time!)

  Click here for my Cardio Kick Burnout, Bikini Ready #2 workout! Click here for my TOTAL BODY BLOWOUT, Bikiniready #1 workout! If you're ready to make a lifestyle change, sign up below to join BodyRock Boot Camp
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