THE METABOLIC DISASTER
Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:
PART 1: SHREDNADO- 35 MINUTES
Shred fat FAST with my signature cyclone circuits using nothing but your bodyweight! This low-impact routine is a great way to tap into the fat-burning, metabolism-boosting, & performance-enhancing benefits of plyos with less joint stress.
Each minute you’ll perform one move for 3 rounds of a 10/10 interval: 10 seconds on, 10 seconds off.
Minute 1- Fast Feet Complex
Minute 2- Switching Stance Power Hooks
Minute 3- Speed Split Squats- Left
Minute 4- Speed Split Squats- Right
Minute 5- Cross-Over Pushups
Minute 6- Shuffles
That’s 1 round. Perform up to 5 total rounds, resting a minute between rounds.
REST 3 MINUTES
PART 2: CALORIE-CRUSHING COMBOS- 15 MINUTES
Crush calories like clockwork with these full-body combination moves for longer work periods that make light weight feel heavy! Your stamina will be tested to the max, especially after completing the speedy cyclone circuits.
Perform each move for 120 seconds of work with 60 seconds of rest between moves:
1. 1-Arm DB Bear Crawl Row to Press L/R (switch sides halfway for a minute/side)
2. 1-Arm DB Clean and Press L/R (switch sides halfway for a minute/side)
That’s 1 round. Perform 2 total rounds.
REST 2 MINUTES
PART 3: 20/10 PUMP & HOLD ARMS FINISHER- 4 MINUTES
Mix between dynamic and isometric work for a sleeves-splitting arm pump that will make bae moist! This metabolic bodybuilding routine is a great way to finish off a total body MetCon workout for extra GAINZ.
Perform 20 seconds of work and 10 seconds of footwork-only recovery twice for each minute:
Minute 1: 20/10 Pump/Hold x 2- DB Biceps Curls
Minute 2: 20/10 Pump/Hold x 2- DB Triceps Extensions
Minute 3: 20/10 Pump/Hold x 2- DB Biceps Curls
Minute 4: 20/10 Pump/Hold x 2- DB Triceps Extensions
All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com
Want a DVD-level experience on your big-screen TV with coaching? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with unlimited replay!