MetCon 100 (Metabolic Conditioning Program)
Construct energy, burn fats and enhance endurance with this high-intensity, metabolic conditioning exercise. 4 compound energy coaching workouts are mixed in an environment friendly full physique conditioning exercise; designed to push your energy and endurance capability. You’re challenged to finish 100 reps of every train by the top of this metabolic exercise.
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Squats, push ups, swings and again rows – this intense metabolic conditioning exercise is simply 4 strikes, however targets each main muscle group within the higher physique and decrease physique.
The tenth and remaining exercise of our 2-Week MetCon 100 Program combines a number of the greatest workouts from earlier MetCon Exercises into one difficult check of energy and endurance.
Highly effective metabolic conditioning workouts will problem your higher and decrease physique energy, cardio conditioning, core stability and endurance.
Metabolic workouts maximize energy burned each throughout and after your exercise, making this an environment friendly exercise for constructing muscle and burning fats.
Metabolic Conditioning FAQs
Metabolic conditioning, often known as MetCon, is a type of coaching designed to burn fats, construct muscle and enhance cardiovascular conditioning and endurance. Metabolic conditioning exercises usually contain quick bursts of high-intensity train adopted by quick intervals of relaxation.
Metabolic conditioning is a type of coaching that recruits the physique’s three metabolic techniques or power techniques. This consists of the phosphagen system (fast power bursts, like sprints), glycolytic system (medium power expenditures, comparable to timed intervals), and oxidative or cardio system (endurance train). The period of time, variety of reps, and dumbbell weight can all affect which power system is engaged.
Though there are some similarities, metabolic coaching is extra than simply cardio. Metabolic exercises give attention to constructing muscle and growing EPOC (extra post-exercise oxygen consumption), which boosts metabolism and burns energy after the exercise is accomplished. Whereas cardio exercises give attention to getting your coronary heart price up and growing cardiovascular well being and endurance.
Metabolic conditioning exercises effectively construct energy and enhance endurance in a brief interval. MetCon exercises additionally enhance “after burn” or the quantity of power your physique continues to make use of after a exercise, which might result in fats burn and weight reduction.
30-Minute Metabolic Conditioning (MetCon, Day 10)
Problem your whole physique energy and endurance with this metabolic exercise.
This energy and HIIT (excessive depth interval coaching) exercise challenges you to finish 100 squats, 100 push ups, 100 kettlebell swings and 100 again rows.
I recommend doing this exercise as soon as every week as a part of a well-rounded train program.
Exercise Tools:
A medium-to-heavy set of dumbbells. Possibility so as to add a kettlebell for the swings.
I recommend anyplace from 8-25 lbs. We’re utilizing 15-30 lbs on this exercise.
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Exercise Directions:
Observe together with the guided Metabolic Conditioning Exercise on YouTube, led by licensed private coach and health teacher, Lindsey Bomgren.
Your Exercise Seems Like This:
4 Full Physique Metabolic Workout routines
Depend Reps (full 10 repetitions of every train)
Repeat All 4 Workout routines x10 Units For A Whole of 100 Reps Per Train
Exercise Define
Dumbbell Squats
Push Ups
Kettlebell Swings
Again Rows
4 Metabolic Conditioning Workout routines
Dumbbell Squat
Targets: Legs, glutes, quadriceps, hamstrings, hips and core.
Your 100 rep problem from MetCon Day 3 (Squats) is without doubt one of the greatest compound decrease physique workouts.
How To Do Dumbbell Squats
Begin standing ft shoulder-width aside, knees barely bent. Maintain a dumbbell in every hand at your sides, palms going through in in the direction of one another.
Decrease down right into a squat place, reducing your hips down parallel along with your knees. Goal for 90-degree bends in every knee. Drive your knees out towards your outer three toes.
Drive by way of your heels to face tall, returning to a standing place.
Push Up
Targets: Chest, shoulders, triceps, again, abs and core muscular tissues.
A notoriously robust transfer, the 100 rep problem from MetCon Day 2 (Push Ups) additionally requires deep core energy.
How To Do Push Ups
Begin in a normal excessive plank place along with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach, ft hip-width aside. Possibility to put your palms on weights when you have wrist ache.
Maintain this plank place, sustaining a straight line along with your physique, gaze barely in entrance of you.
Slowly decrease your chest down in the direction of the bottom as your elbows fall again in the direction of your hips (not out to the edges, maintain elbows tight to the physique).
As soon as on the backside of your push up, exhale as you push again up into excessive plank place (high of your push up place).
Modification: Substitute incline push-ups by putting your palms on a chair or bench; or drop to your knees for modified push ups.
Kettlebell Swing
Targets: The posterior chain (bottom of the physique) together with the glutes, hamstrings, hips, core, and all of the stabilizing muscular tissues in your again and shoulders.
This low affect energy train was your 100 rep problem for MetCon Day 5 (Swings).
How To Do Kettlebell Swings or Dumbbell Swings
Begin standing along with your ft wider than shoulder-width aside; interact your core.
Hinge ahead on the hips to succeed in for the kettlebell deal with with each palms. Place your palms on the horns of the bell, palms going through your physique.
Then with a slight bend in your knees and weight in your heels, ‘hike’ the kettlebell again between your legs to begin the swing motion.
Drive by way of your heels to face tall, pushing your hips ahead as you squeeze your glutes to swing the load as much as shoulder top (full hip extension on the high). Goal for shoulder top, with arms prolonged out away from the physique. Suppose lengthy, free arms (your arms are only a automobile for shifting the bell, your hips and glutes generate the ability to maneuver the bell).
Because the kettlebell begins to descend, consider catching the load along with your hip hinge motion, loading the glutes and hamstrings.
Again Row
Targets: Latissimus dorsi (or lats; the most important again muscle identified for its giant, flat “V” form).
A necessary higher physique pull train, this transfer was your 100 rep problem in MetCon Day 7 (Again Rows).
How To Do Again Rows
Stand along with your ft barely wider than shoulder-width aside, knees barely bent. Grip a set of dumbbells, palms going through in in the direction of one another.
Hinge ahead on the hips till your physique is in a straight line, neck consistent with your backbone, flat again, and stomach button pulled again in the direction of your backbone.
As you pull the weights again in the direction of your hips in a rowing motion, squeeze your shoulder blades collectively. Cease when your elbows are consistent with your hips.
With management, slowly decrease the dumbbells again right down to the beginning place. Suppose up on a one-count, down sluggish and managed on a two-count.
A 2-week metabolic conditioning program designed to point out you that you simply’re stronger than you assume.
For those who appreciated this full physique exercise at dwelling, obtain the FREE, 2-Week Exercise Plan.
Extra Full Physique Conditioning Exercises At Dwelling:
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