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Nashua, NH
Masthead Slide Show

Metabolic Workout #2

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This workout requires the use of dumbbells and a medicine ball. 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. 30 Second Front Plank
  2. 30 Second Left Side Plank
  3. 30 Second Right Side Plank

Metabolic Workout

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 1 minute break between sets. (You can download a workout timer on your phone or just watch the time.)
  2. Complete 3 rounds of this circuit.

The Circuit:

  1. Plank to Pushup (Advanced, incorporate pushup)
  2. Standing In Outs
  3. Left Arm Plank Row with Dumbbell
  4. Right Arm Plank Row with Dumbbell
  5. Right Leg Split Squat with Dumbbell
  6. Left Leg Split Squat with Dumbbell
  7. 180 Degree Medicine Ball Slams

Don't forget the Challenge of the Day!

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