Body Weight Metabolic Conditioning Workout Monday 30-8-2010

Bodyweight Metabolic Conditioning

Session 1:
Dynamic Mobility Warm -up
Then:
Forward Lunges +
Backward Lunges +
Lateral Lunges +
Pistols +
Plank Hold (active rest) +
Dive Bombers +
Wide Grip Alternative Press-ups +
Close Grip Alternative Press-ups +
T Press-ups +
Plank Hold (active rest) +
Mountain Climbers +
Burps Swings +
Burpees (legs to the side) +
Up-Downs +
Plank Hold (active rest) +
Jack Knives +
Straight Leg Pike-ups +
Supine Leg Hold (few inches of the ground) +
Floor Wipers +
Plank Hold (active rest) +
2 minutes full rest
Repeat the above for 3 rounds. 45 seconds per exercise including active rest.
Then:
Cool down

Metabolic Conditioning
Session 2:
Dynamic warm-up
Then:
KB Swings +
Ring Dips +
Horse Stance Rope Undulation (side to side) +
15/30 seconds rest
5 rounds – 60 seconds per exercise
Then:
KB Snatch +
Ring Inverted Rows +
Seated Rope Slams +
15/30 seconds rest
5 rounds – 60 seconds per exercise
Then:
20x Walking Lunges (10 each leg) +
10x Press-ups +
10x Double Crunches
10 rounds in total
Then:
Cool down