When you want to keep your momentum going, but you don’t have time to join us in class, we have just the thing for you. Grab your gear, your weights and water, a good soundtrack, and get ready to rock. Today’s full body MetCon (metabolic conditioning) workout will help you push beyond your comfort zone and build strength from within.
MetCon Magic
Equipment: Jumprope – band – weights – timer – mat – white board or chalk
Part 1: Warm Up
Dynamic: 10 reps each
Calf Raises – Hip Circles – Shin Grabs – Squats – Butt Kickers – Jumping Jacks – Ankle Grabs – Sampson Stretches – Scorpions – Superman – 400M jog
Band activation – if you don’t have a band still do the moves, but pretend you have one on!
Band on thighs – 12 each
GBHE
Clamshells neutral hip R
Clamshells flexed hip R
Clamshells neutral hip L
Clamshells flexed hip L
Band on Ankles – 12 each side
Standing abduction R/L
Hip extensions R/L
Band on thighs – 20 sit down/stand up + 20 squats + 200M Run
P2: R.O.M. – Perform 2X
10 Skaters – 10 Push Press – 10 Walking Lunge with hip extensions – 10 Toy Soldiers – 10 Mountain Climbers
10Y each:
Side Shuffle R/L
Carioca R/L
Bear Crawl forward/backward
Butt Kick across & jog
Bound across, jog back
P3: Interval Training
Set 1: 60 work.10 rest /switch – Perform 2X
Jumprope – Squats – GB Hold + Fly – Stiff Leg DL
Set 2: 20 work.10 rest /switch – Perform 2X
Low Plank – Hi Plank Knee Tucks – Cat Cow – Low Plank Body Saw – Hi Plank Jacks
JOG 400M
P4: Met Con Magic Use cones or chalk to mark distances
Set 1: Perform 1X
10 Push Ups
20Y Walking Lunges
8 Push Ups
16Y Walking lunges
6 Push Ups
12Y Walking Lunges
4 Push Ups
10Y Walking Lunges
2 50Y Sprints: Sprint 50Y, jog or walk back to start and repeat.
Set 2: Perform 1X – Modify Double unders with box jumps or Skaters.
10 V Ups
20 Double Unders
8 V Ups
16 Double Unders
6 V Ups
12 Double Unders
4 V Ups
10Y Double Unders
800M jog
P5: Mobilize: Back release, soleus, plantar
Stretch: Half Pigeon 60 seconds each side
Thrive on,
Coach Jentry