Metabolic Cardio Workout – Angela’s Skipping and Strength Circuit

Great circuit Angela did New Year’s Eve at SST Oakville in Canada. This Metabolic Cardio Circuit not only helps to improve your cardiovascular system but overall strength. Exercises in the circuit target your entire body including core strength, upper body muscular endurance, power, explosiveness, glutes and leg strength.  This is a type of workout that Angela would use when training for a Muay Thai fight to supplement her regular high level training. Check it out. One Round Skip for 5 minutes use a heavy rope if possible Perform each exercise for 45 seconds of work followed by 15 seconds transition Repeat the circuit, including the 5-minute skip 2 more times for a total of 3 rounds Metabolic Cardio Skipping Workout 1. Skipping – 5 Minutes (Use heavy rope if possible) 2. Plate Inch Worms – No plates then just do regular bodyweight inchworms 3. Overhead Med Ball Walking Lunges – No Med ball then do regular walking lunges or hold dumbbells by your side 4. Kettlebell Clean and Press L – no KB then use a dumbbell 5. Kettlebell Clean and Press R – You can also use a sandbag 6. Alternate Dumbbell Step Ups – No dumbbells then use bodyweight 7. Med Ball Single Leg Box Squats – L – use bodyweight and perform 2 regular box squats 8. Med Ball Single Leg Box Squats – R – use bodyweight and perform 2 regular box squats Rest for 1 -2 minutes then repeat


Metabolic Cardio Circuit – “The Katherine” This is an advanced version of the 30 Minute Metabolic Cardio Circuit that my wife Angela (Muay Thai Princess) does. It takes a bit longer due to the 5 minute skipping rounds, but highly effective to improve your conditioning and strength. The added element to this workout is the HEAVY SKIPPING ROPE that Angela uses (and that you should use) The workout is perfect for MMA and Combat Fighters or anyone that wants to AMP UP their cardio. If you are a fighter and cannot get through or struggle with this workout then you need to work on your conditioning. Perform each set in a ladder format one after the other with no rest in between. Your target is to complete this workout in less than 60 minutes. 5 Minutes Skipping Rope 30 Pushups 30 Jumping Lunge 30 Abs Spring ups 30 Meet the Queens 30 Mountain Climbers Repeat sets in succession for 25-20-15-10-5 with no rest Need a Skipping Rope? – Heavy Rope Gymboss Timer –  


30 MINUTE METABOLIC CARDIO CIRCUIT #1 Perform each set in a ladder format one after the other with no rest in between. SET 1 1. 3 minutes skip 2. 20 pushups 3. 20 jumping lunges 4. 20 Mountain Climbers 5. 20 Abs Hip thrusts 6. 20 Burpees SET 2 1. 3 minutes skip 2. 15 pushups 3. 15 jumping lunges 4. 15 Mountain Climbers 5. 15 Abs Hip thrusts 6. 15 Burpees SET 3 1. 3 minutes skip 2. 10 pushups 3. 10 jumping lunges 4. 10 Mountain Climbers 5. 10 Abs Hip thrusts 6. 10 Burpees SET 4 1. 3 minutes skip 2. 5 pushups 3. 5 jumping lunges 4. 5 Mountain Climbers 5. 5 Abs Hip thrusts 6. 5 Burpees