Workout: Total Body Metabolic Booster

Time: 45 - 60 minutes

Equipment Needed: A Bench / Chair, Stopwatch, a Jump Rope, and a Partner (optional)

Warm Up: 5 - 10 minutes

Timed: 10 minutes

Complete as many rounds as possible of the following, HOWEVER, at EVERY 1 minute interval, no matter where you are in the circuit, stop and complete 2 floppy burpees. Then resume where you left off. This one is FUN!

• 7 - 3” Lunges - 7 per side

• 7 Push-Ups

• 7 Full Sit-Ups

Circuit:

Complete 3 rounds of the following. Perform each exercise for 30 seconds. Add additional rest IF NEEDED after each completed round. Minimal rest between each exercise (except where designated).

• 1-Legged Pistol Squats (over a bench for modification) - left leg

• 1-Legged Pistol Squats (over a bench for modification) - right leg

• Dips (bench or chair)

• Jump Rope (or jumping jacks)

• 30 seconds Rest

Rest 2 - 4 minutes

Tabata Time: 

Complete 8 sets (or 4 minutes total) for each Tabata. Ex: 20 seconds bicycle crunches 10 seconds rest, 20 seconds reverse crunches, 10 seconds rest, 20 seconds bicycle crunches, 10 seconds rest, etc… Complete the entire 4 minutes of Tabata 1 before going onto Tabata 2.

• Tabata #1: Bicycle Crunches vs Reverse Crunches

• Tabata #2: Flutter Kicks vs Bench Crunches

Rest as Needed.

¼ - ½ mile Recovery Run.

Partner Core Workout:

Each person should complete 1 - 2 rounds of the following exercises. Modify as necessary if you do not have a workout partner.

• 45 seconds Partner Leg Throws

• 45 seconds Partner Sit-Ups & Push-Downs

• 45 seconds Partner Crunches (with leg pull)

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by RossHelen 

Workout: Metabolic Training & More

Time: 45 minutes

Equipment Training: Kettlebells and/or Dumbbells

Warm Up: 5 - 10 minutes

Circuit #1:

Perform 3 sets of the following. After the first set, allow 30 - 60 seconds rest between sets.

• 30 seconds Pull-Over Sit-Ups

• 30 seconds Bicycle Crunches

• 30 seconds Skull Crushers

• 30 seconds Leg Hold

Rest as Needed.

Circuit #2: Metabolic Training

¼ mile Run and as soon as you are finished, choose one to do for 4 rounds as fast as you can:

• 50 Kettlebell Swings

• 50 Mountain Climbers

• 30 Sit-Ups

• 30 Box Jumps

Rest as Needed.

Circuit #3:

Perform 3 sets of the following. After the first set, allow 30 - 60 seconds rest between sets.

• 30 seconds Inchworms

• 30 seconds Knees-to-Elbows

• 30 seconds Side Bends - left

• 30 seconds Side Bends - right

Finisher:

Complete 10 Down Dogs into Cobra.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Aleksandr Zamuruev / 500px from Getty Images