This workout is a shorter FREE “companion” workout to Total Body Strength Circuits with Metabolic Finisher, but also serves as a great standalone, quick routine!

Focus & Benefits: Welcome to a short, but spicy, little workout that combines total body strength supersets with a metabolic conditioning finisher. We’ll pack a lot of work into a small amount of time, building both muscular strength and endurance, while supplying a quick boost to the metabolism in our AMRAP finisher. If you like this workout, be sure to give the full 40-minute version a go.

Equipment Needed: Medium to medium-heavy dumbbells; optional mat.

Helpful Tips & Information: Our workout today is set up in the following format:

Warmup (3 min)
Total Body Strength Supersets (9 min)
EMOM metabolic finisher (2 min)
Cooldown (3 min)

For the strength circuits, bring your moderately-heavy — for you — weights. Due to the overlap of targeted muscle groups within a superset, you won’t need to reach for your heaviest weights in this workout. Just have 2-3 options available, if possible. Each superset has either a ‘push’ or ‘pull’ focus. This approach will naturally overload the muscles without needing your heaviest weights.

As we move into the AMRAP (As Many Rounds As Possible) metabolic  finisher, I’ve included 3 exercises with corresponding rep goals to complete. These exercises have a total body focus and have an added power element which is perfect for rounding everything out from our strength section. Complete as many rounds as possible in 2 minutes. Use a challenging, but doable, weight and leave it all on the table here in this final push!

Difficulty and Modifications Explained: This workout is a level 4 out of 5 difficulty due to the quick-paced format, metabolic finisher, and overall muscular demand. You can modify this workout by decreasing weights, slowing the pace, and/or decreasing range of motion for certain exercises. Taking these modifications could lower the perceived level to a 3 out of 5 difficulty.

Overall, you can expect to leave this workout feeling thoroughly worked, but not destroyed — just the way we like it! But if it leaves you eager for more, pop on over to Total Body Strength Circuits with Metabolic Finisher for the full/extended version of this workout. 

Thanks for moving with me today. Let’s do this!

WORKOUT OUTLINE

Warmup (3:00) — 40s each
Alt. Arm Circles - switch directions halfway
Alt. Quad Pulls / Knee Pulls
Good Morning + Arm Extension
Lateral Hip Shift w/ Opposite Arm Reach
Bodyweight Thruster

Strength Workout (9:00) — 40 Sec on / 20 sec off; 2 rounds each circuit

RDL (1.5 reps)
Reverse Lunge + Row

WATER BREAK

½ Kneeling Arnold Press
Side Lunge with Front Raise

AMRAP Metabolic Conditioning Finisher (2:00) — Completes as many rounds as possible in 2 minutes.
Thruster x 6-8
B-Stance SA DB Swing - R x 6-8
B-Stance SA DB Swing - L x 6-8

Cooldown (3:00) — 30 Seconds each
Cat/Cow
Adductor + Thread the Needle - R
Adductor + Thread the Needle - L
Runner Lunge/Reach to HS Stretch/Tree Hug - R
Runner Lunge/Reach to HS Stretch/Tree Hug - L
Forward Fold