Metabolic circuit from the LBCWT conference
Here is the Metabolic Circuit I put attendees at the conference through for 25 minutes. Work/rest intervals can vary, but 30s/30s would be a good ratio.
Work each station for a set amount of time, rest, move to the next station, etc.
I think my attendees enjoyed it, but they could tell you more about that part
1. Prisoner Squats – FAST
2. Hand Release Push Ups
3. Burpees with a push up (and a jump)
4. Kettlebell (or DB) squat to high pull (front)
5. Squatting Lateral jumps. (Squat and jump out with both feet laterally at the same time, jump both legs back to the middle and then jump out laterally again. Stay in that squat position the whole time.
6. Resistance Band Pullaparts
7. Jump Squats
8. Plank Walkups (approx. 10 each side)
FINISHER:
Lunge out with your left leg and hold there for 10 seconds, then squat and hold (thighs parallel to the floor, chest up) for 10 seconds, then immediately lunge out with your right leg and hold for 10 seconds – right into 10 jump squats. Repeat 5 times.