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Nashua, NH
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Metabolic Workout

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This is a body-weighted workout, meaning no extra equipment is required. Challenge yourself with a weight vest if you have one!

Warm Up

Foam Roll

Use the foam roller and lacrosse ball to prepare your muscles for this workout. Do this for 8 minutes.

Static and Dynamic Warmup

  1. 20 Leg Swings
  2. 8 Knee Drives (left, right, center)
  3. 10 Squats facing the wall 5 inches away, arms up
  4. 5 Knee pull to forward lunge (each leg)
  5. 5 Lateral lunges with cross behind (both legs)
  6. 5 Lunge to hamstring stretch (both legs)
  7. 8 Scapular pushup to regular pushup
  8. 10 Inch Worms or Frankensteins
  9. 40 Jumping Jacks
  10. 40 Skips
  11. 40 Butt Kicks

The Workout

Core Workout

Core: 5 Minutes!

  1. Bicycle Abs for 30 Seconds
  2. Reverse Crunchesfor 30 Seconds

Metabolic Workout #4

Follow these directions for the exercises listed below:

  1. Set a timer for :30, :15 (30 seconds of work, 15 seconds of rest). Take a 2 minute break between sets. No break between rounds for advanced individuals. (You can download a workout timer on your phone or just watch the time.)
  2. Complete 4 rounds of this circuit.

The Circuit:

  1. Split Squat Left Side
  2. Split Squat Right Side
  3. Plank Row Left Side
  4. Plank Row Right Side
  5. Standing In Outs
  6. Burpees

Don't forget the Challenge of the Day!

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