All hail the MetCon (metabolic conditioning) workout! It’s mainly designed to push your body with brief sets of high-intensity movement and minimal rest in-between, therefore improving your body’s energy efficiency and overall fitness. It’s also been shown to increase lean muscle mass, and pairs well with other forms of resistance training and endurance exercise.

It’s worth mentioning that when you’re moving through the high-intensity sets of this MetCon DIY, your form is of utmost importance – maintain the integrity of each exercise, substitute with any necessary modifications and give it your best effort.


Gumsaba DIY MET CON 
You need a timer, a mat, dumb bells and a jumprope for this DIY!
Part 1: Warm Up with dynamic movement for 5 minutes, then run for 5 minutes
Part 2: Intervals – set timer for 20 seconds of high intensity/10 seconds of rest
Set 1: 20/10, repeat 2X with band on thighs if possible!
Hi Plank Shoulder Taps
Leg Drops
Reverse Crunch
Remove Band
Set 2: 20/10, repeat 2X
Sumo Squats
Spring Jacks
Low Plank Hold
Part 3: Body Weight vs Dumb Bells
Set 1: Do Bodyweight Set 3X
20 Mountain Climbers
10 Prisoner Squats
5 Navy Seal Ups
Run .25 miles
Set 2: Do Dumb Bells Set 3X
20 Sumo Hi Pulls
10 Glute Bridge Flys
5 Man Maker Push Ups
Run .25 miles
Set 3: Do Bodyweight Set 3X
20 Step Ups
10 Burpees
5 Get Ups (mod V Crunch 5e)
Run .25 miles
Set 4: Do Dumb Bells Set 3X
20 Push Press
10 Reverse Lunge + Rotation
5  Zombie Sit Ups
Run .25 miles
Part 4: From the client portal
Jumprope Stretch Sequence
Thrive on,
Coach Jentry