March 27, 2014

Metabolic Bodyweight Blaster – Beginner – Advanced Workouts

Beginner Metabolic Circuit (Home Workout) Instructions: Perform each exercise for 30 seconds of work followed by 15 seconds rest one after the other with no rest. Rest for 2 minutes and repeat for 3 full rounds 1. Burpee 2. Pushups 3. Stationary Lunge 4. Leg Raises 5. Jumping Jacks 6. Bent Over Speed Rows 7. Mountain climbers 8. BW Squats 9. Plank 10. Running on the spot Metabolic Bodyweight Blaster – “Explosion” MBB Workout Instructions and Protocol Each circuit is performed the same way. You complete as many reps as possible of each exercise for the allotted time with the rest periods in between. After you complete all 10 exercises in a row, you rest for 2 minutes and repeat for 3 full rounds. In the workout descriptions below, each one is laid out for 60-15 sec protocol (60 seconds of work, followed by 15 seconds rest) -Beginners- 30 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between Total Workout 30 Minutes -Intermediate- 45 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between Workout Time – 36 minutes -Advanced- 60 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between Workout Time – 41 Minutes Workout 12 – Explosion 1. Mountain Climber Burpees 2. Grasshopper Push ups 3. Jumping Stationary Lunge (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per leg and switch) 4. Abs Russian Twists 5. Alternating Side Knee Raises 6. Reverse Leg Raises 7. Wide Grip Mountain Climbers 8. One Legged Squats (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per side) 9. Plank with Alternating Leg Raise 10. Fusion Glide

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