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Express Full Body MetCon Strength and Cardio Circuits

20 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, Low Impact, Strength Training
    • Equipment Dumbbell, Mat
    • Membership Free

    Overview

    Erica profile picture
    Erica

    Focus & Benefits
    This short metabolic conditioning workout will build total body muscle endurance, strength, control, and cardio capacity as we travel through two circuits that consist of both strength and cardio exercises. 



    Workout Overview
    Warm-Up: 4 exercises, 45 seconds each (3 minutes)
    Workout: 2 circuits x2 each, 45 seconds active / 15 seconds rest (45 sec rest between circuits) (12.5 minutes)
    Cool Down: 5 exercises, 35 seconds each (3 minutes)

    Equipment
    Mat, range of light to heavy weights 

    Tips & Helpful Information

    • The goal in this workout is to ride that line as you push your endurance without things feeling chaotic. Maintain quality while under fatigue.
    • Breathe with intention! This will help you feel grounded and in control as your body is under demand. 
    • Be mindful of your transitions. We have 15 seconds of rest between exercises and will be switching out weights while switching gears from cardio to strength and vice versa. Take a second for a deep breath and mentally reset for the next exercise. We want to recover enough to be able to lift with precision.
    • On the strength, our goal is control, not speed. On the cardio, we can focus on speed but only while feeling fully in control.

    Difficulty & Modifications Explained
    Although there is great metabolic demand that comes from the combination of strength and cardio training, this workout is rated a 3 due to its shorter length. This can feel like a 4 if you're really pushing it on each interval, especially the cardio! Weight selection adjustments and utilizing modifications provided throughout can make it less intense.

    Enjoyed this workout? Get ready for the full version: “Full Body MetCon” is coming soon!


    Warm-Up: 4 exercises, 45 seconds each (3 minutes)
    Hinge to Reach + Pull 
    Deep Squat + Alt Openers 
    Alt Reverse Lunge + Twist 
    Bear to Plank + Alt Toe Taps 

    Workout: 2 circuits x2 each, 45 seconds active / 15 seconds rest (45 sec rest between circuits) (12.5 minutes)
    Alt SL-RDL (2 x 18 lbs) 
    Bicep Curls (2 x 18 lbs)
    Alt Plank Pendulums

    Goblet Squat + Landmine Row (1 x 30 lbs)
    Reverse Crunch + Tricep Ext (1 x 15 lbs)
    Alt Jumping Lunge + Twist 

    **Water Break**

    Cool Down: 5 exercises, 35 seconds each (3 minutes)
    Washing Machine Arm Swings 
    Alt Kickstand Ham. & Calf Stretch
    Seated Fig. 4 Fold (Each Side)
    Kneeling Hip Stretch + Side Reach Tricep Stretch (Each Side)
    Cobra Rocks