February 14, 2013

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

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