Metabolic Conditioning Monday 26-4-2010

Monday 26-4-2010

Metabolic Conditioning – Maximum fat burn

Morning Session:
Dynamic Warm-up
Then:
10x Hill Sprints
Then:
10 minute 24kg Kettlebell Snatch
Aim for 24 reps per minute and change hands every minute
Then:
Cool down

Evening Session:
Warm-up
Then
Main Work
3 rounds – 30 seconds each exercise including active rest
Part 1:
Front Power Lunges
Rear Power Lunges
Lateral Power Lunges
One Legged Squat
Active Rest: Ab crunches
Part 2:
Dive Bombers
Wide grip Push-ups
Alternative Neutral Grip Push-ups
T Push-ups
Active Rest: Reverse Crunches
Part 3:
Mountain Climbers
Burpees
Kettlebell Swing
Ice Skater
Active Rest: Jack Knives – Knees to chest
Part 4:
Crunch – Leg Lifts
Cobra – Floor
Plank – Press-up Hold
Centipede
Active Rest: Ab bicycle crunches
2.5 minutes of total rest
Then:
Cool down and Stretch