Name: Playbook - Cate Sanders - Full Body: METCON
Uploaded: 2024-11-16T23:00:59.530Z
Duration: 15 min
Description: Full Body: METCON

Gabby

Robin

Metcon refers to metabolic conditioning. The body has different metabolic pathways that produce energy. Metcon training is anything that increases the efficiency of those pathways, commonly referred to as energy systems. It’s one of my favorite workout styles!

Warm up: Before you begin, I recommend completing a dynamic warm up video and/or some light cardio.

After you complete this workout, please let me know how it went! I love feedback.

Get after it, and make yourself proud!

🤍Cate

In & Out Jumps Squats, Back Lunge + Curl, High/Low Dumbbell Swing, Dead Lift + Upright Row, Hop Overs, Kneeling Press Combo, T-Pushups, Crossbody Climbers, Squat Hop + Twist

Complete each exercise for 40 seconds on, 20 seconds rest. No additional rest!

- Perform jumping squats switching between narrow and wide stance each jump

Jump Squats In & Out

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees, and add a hammer curl 
- Step forward back to the initial position 
- Alternate legs

Dumbbell Reverse Lunge + Curl

- With a single dumbbell or kettlebell alternate between full and half swings 
- Repeat for desired reps or time

KB or Dumbbell High/Low Swing

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells towards the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward
-Add upright row, drawing dumbbells chest height, elbows out

Dumbbell Deadlift + Upright Row

-Starting with feet together 
-Hop laterally, like you’re hopping sideways over a small creek
-Land back with feet together 
-Continue movement side to side

Hop Overs

-Kneeling position 
-Holding dumbbells, keep elbows in while performing a front press up, and immediately follow up with an overhead tricep extension
-Lower slowly and controlled

Kneeling Press Combo

METCON Circuit

Full Body: METCON

Did exercises out of order but still got my heart rate up and sweaty!

Fun no repeats! Wanted more weight than I had so I did it with no rest. Fun challenge

Full Body: METCON

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