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Nashua, NH
Masthead Slide Show

Metabolic Workout

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This workout requires the use of a Jungle Gym. 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

Repeat this circuit 3 times:

  1. 6 Plank walkout & holds for 5 seconds
  2. 10 Side up downs (with a twist for added challenge) (each side)
  3. 10 Single leg glute bridge & holds for 2 seconds (each leg)

Strength & Metabolic Workout

Follow these directions for the exercises listed below:

  1. Set a timer for :30:20 (30 seconds of work, 20 seconds of rest). (You can download a workout timer on your phone or just watch the time.)
  2. Complete 8 rounds of this circuit.

The Circuit:

  1. Burpees
  2. Lateral lunges (alternating sides)
  3. Jungle Gym horizontal pullups
  4. Foam roll activity (you pick)

Don't forget the Challenge of the Day!

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