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Workouts

Each metcon workout consists of 10 exercises. You will perform each of those exercises for a set period of time with set rest times in between(example: 45 seconds work, 25 seconds rest, etc) 

You set a 2 minute rest in between each round of exercises and perform each round 2-3 times

 

GLUTES

 

Superset 1: 3 rounds

Banded Cha Cha x 30 reps each leg into Banded Seated Abductions x 30 reps

Barbell hip thrusts x 25 reps (lighter load)

Superset 2: 3 rounds

Barbell deadlifts x 15 reps

Single leg hip thrusts x 12 reps each leg

Superset 3: 3 rounds

Cable pull throughs x 15 reps

Banded lateral pulses x 15 reps each leg

Superset 4: 3-5 rounds NO REST!

Banded clam shell x 25 reps each leg

Banded bodyweight hip thrusts x 25 reps

 

LEGS

 

3 supersets:
BANDED LATERAL STEPS 20 each way
ss
SINGLE LEG RDLS 15 each leg

4 SETS:
SUMO DEADS to failure (even if you can only get 3-6 reps)

4 supersets:
HEAVY RDLS 12-15 reps
ss
BODYWEIGHT RDLS W/GLUTE SQUEEZE AT THE TOP amrap

3 supersets:
FROG PUMPS 40 reps
ss
SINGLE LEG HIP THRUSTS 12 each leg

4-5 rounds no rest:
BANDED SEATED ABDUCTION 25 reps
ss
BANDED GLUTE BRIDGE 20 reps

 

FINISHER

 

 

Perform 4 rounds of this finisher after a leg workout!

🔥 Hamstring ball curls into a bridge 15 reps
🔥 Banded glute Bridges on bosu ball 15 reps
🔥 Banded jumping jacks 30 reps
🔥 Single leg close split squats on bosu ball 15 reps each leg
🔥 Banded in and out squat jumps 20 reps (OUCH!)

 

GLUTES AND HAMSTRINGS

 

 

  1. Goblet squats
  2. RDL’s
  3. Jump rope
  4. Weighted reverse lunges
  5. Hamstring ball curls
  6. Jump rope
  7. Medicine ball jump squats
  8. Banded glute bridge hold
  9. Jump rope
  10. Frog walks

FULL BODY

 

 

  1. Get ups
  2. Glute bridges (add band and weight if you can)
  3. Dead Bugs full extension
  4. KB swings
  5. Weighted wall sit
  6. Walking lunges (weighted if you can)
  7. Walkouts with pushup
  8. Banded air squats
  9. Jump rope (or jumping jacks)
  10. Bench hip thrusts (banded and weighted if you can)

HIGH VOLUME

 

 

  1. Banded glute bridges
  2. Jump rope
  3. Walkouts with pushup
  4. Rainbow planks
  5. Alternating presses
  6. Row
  7. Bench dips
  8. Mountain climbers
  9. Full extension dead bugs
  10. Weighted reverse lunges

SHOULDERS

 

 

  1. Air squat hold (use band and db if you can)
  2. Up and outs, back and down
  3. Jump lunge pop squats
  4. Banded side lateral pulses
  5. Bicycle crunches
  6. Air squat curls
  7. Burpees with pushup
  8. Alternating hammer curls
  9. Russian twists
  10. Upright row–front raise

LEGS

 

 

  1. Weighted glute bridges (add band if you can)
  2. Double pump pop squats (add band and hold db if you can)
  3. Goblet squats (add band if you can)
  4. Romanian deadlifts
  5. Squats in a square (hold db if you can)
  6. DB sumo deadlifts
  7. DB sumo romanian deadlifts
  8. Jump lunges
  9. Wall sit (add band if you can)
  10. Walkouts w/4 mountain climbers

UPPER BODY

 

 

  1. Shoulder presses
  2. Burpees w/push-up
  3. Alternating hammer curls
  4. Shoulder taps in push-up position
  5. Upright row/front raises
  6. Wall sits w/plate hold
  7. Stability ball bench dips
  8. Row machine (if you don’t have access to a row machine, do jumping jacks)
  9. Walkouts w/push-up
  10. Side lateral raises

FULL BODY

 

 

  1. Leg lifts
  2. Wall sits w/bicep curls
  3. Feet elevated chest press(if this bothers your lower back, omit the elevated feet
  4. Tricep kickbacks
  5. Jump rope
  6. Weighted glute bridges
  7. Underhand front raises
  8. Jump lunges
  9. Alternating front raises
  10. Walkouts w/push-up

NO EQUIPMENT NEEDED

 

 

  1. Pop squats (hold a db if you have one)
  2. Rainbow planks
  3. Squats in a square (hold a db if you have one)
  4. Curtsy lunges (hold a db if you have one)
  5. V-ups (Do dead bugs if these hurt your lower back)
  6. Jumping jacks
  7. Air squat hold (hold a db if you have one)
  8. Walkouts with a pushup
  9. Reverse lunges with a jump
  10. Supermans with a hold at the top

FULL BODY

 

 

  1. DB thrusters
  2. Squat punches
  3. DB burpees
  4. Tricep kickbacks
  5. Standing Arnold presses
  6. Plank rows
  7. Flat presses (with feet elevated if you can)
  8. Weighted reverse lunges
  9. Weighted air squats
  10. Weighted Sumo rdls

ABS

 

 

  1. Dead bugs full extension
  2. Plank knees to elbows
  3. Jump squats
  4. Russian twists
  5. V-ups
  6. Jump lunges
  7. Rainbow planks
  8. Flutter kicks (weighted if possible)
  9. Pop squats (weighted if possible)
  10. Push-ups

NO EQUIPMENT NEEDED

 

https://vimeo.com/344333008/pfigcaption/figcaptionp /polliPop%20squats%20(add%20band/weight%20if%20you%20can)/liliRainbow%20planks/liliBanded%20squat%20steps%20(add%20weight%20if%20you%20can)/liliCurtsy%20lunges%20(hold%20db%20if%20you%20can)/liliV-ups/liliJumping%20jacks/liliAir%20squat%20hold%20(band%20around%20feet)/liliWalkouts%20with%20a%20pushup/liliReverse%20lunges%20with%20a%20jump/liliBanded%20supermans%20(OUCH!)/li/olp /pp%20class=has-background%20has-text-align-center%20has-medium-font-size%20background-accent-color%20strongSHOULDERS%20AND%20GLUTES/strong/pp https://vimeo.com/342015301/pfigcaption/figcaptionp /polliUp%20and%20outs/liliCurtsy%20lunges/liliPlate%20raises%20w/negative/liliWalkouts%20w/pushup/liliSquatted%20db%20punches/liliBurpees%20ALL%20THE%20WAY%20DOWN!/liliFlutter%20kicks/liliKB%20goblet%20squats/liliSquats%20in%20a%20square/liliAlternating%20presses/li/olp /pp%20class=has-background%20has-text-align-center%20has-medium-font-size%20background-accent-color%20strongCORE/strong/pp https://vimeo.com/340250105

 

  1. Leg lifts
  2. Goblet squats
  3. Box jumps
  4. TRX crunches
  5. Row
  6. Side plank right
  7. Side plank left
  8. 2 squat jumps into a burpee
  9. Single leg bridges
  10. Ab roller

CORE

 

 

  1. Leg lifts
  2. KB squats
  3. TRX band knee ups
  4. Tire jumps
  5. Row machine
  6. Side plank sit-ups
  7. Switch sides
  8. 2 squat jumps/1 burpee
  9. Single leg bridges
  10. Ab roller

GLUTES & CORE

 

 

  1. Weighted glute bridges
  2. Lunge-Lunge-Squat
  3. Jumping Jacks
  4. Straight leg dead lifts
  5. Plank
  6. Banded side step squats
  7. Burpees
  8. Banded glute kicks
  9. Push-ups w/2 sec hold
  10. Scissor kicks NO HANDS!

PLYOMETRIC

 

 

  1. Jump lunges
  2. Walkouts w/push-up
  3. KB swings
  4. Upright rows/front raise
  5. Burpees w/push-up
  6. Bicycle crunches
  7. Row
  8. Lunges
  9. Box jumps
  10. Overhead press hold getups

SHOULDERS

 

 

  1. Push-ups
  2. Upright rows
  3. Wall sit
  4. Burpees w/push-up
  5. Presses
  6. Up and outs
  7. Flutter kicks
  8. Walkouts w/push-up
  9. Pop squats
  10. Alternating front raises

ARM DAY FINISHER

 

Perform reps listed of each exercise for 5 rounds total with minimal rest!

 

 

20 pop squats

 

60 jumping jacks

 

plank to failure

 

SHOULDERS AND ABS

 

 

  1. Jumping jacks
  2. Up & Outs
  3. Dead bugs full extension
  4. Rear delts
  5. Plank knees to elbows
  6. Upright rows
  7. Russian twist
  8. Alternating presses
  9. Wall sit
  10. Walkouts w/push-up

 

GLUTES AND ABS

 

 

  1. Low squat getups
  2. Dead bug full extensions
  3. Jump lunges
  4. Push-ups w/2 sec pause at the bottom
  5. Frog pumps
  6. Squat jumps into a burpee
  7. Rainbow planks
  8. Sumo dead lifts
  9. Sumo RDL’s
  10. Jumping jacks

ABS

 

 

  1. Flutter kicks
  2. Plank
  3. Jumping jacks
  4. Close grip push-ups
  5. Dead bugs full extension
  6. Quick feet
  7. Air squats
  8. Walkouts
  9. Banded squat walks
  10. Butterfly crunches

GLUTES AND CORE FINISHER

 

Perform 4 rounds of this finisher after any training session:

20 Banded Side Steps in squat position – stay lowwwwww and keep glutes tensed the entire time!

1 min Wall sit

20 Push-ups

20 Plank knees to elbows

 

 

GLUTES

 

  1. Leg raises
  2. Alt leg lift forearm plank
  3. Burpees w/push-up
  4. Frog pumps
  5. Shoulder taps
  6. Banded air squats(5 sec down, squeeze at the top)
  7. Jumping jacks
  8. Close push-ups
  9. Butterfly crunches
  10. Pop squats

HIGH VOLUME

 

  1. Slalom burpees
  2. Squat kicks
  3. Push-ups
  4. Jumping jacks
  5. Reverse lunge into a jump(alternate legs halfway thru)
  6. Scissor kicks on floor NO HANDS
  7. Squat jumps
  8. Mountain climbers
  9. Double pump pop squats
  10. Plank knees to elbow

GLUTES

 

  1. KB sumo deadlifts
  2. Jump lunges
  3. Single arm DB row – right
  4. Single arm DB row – left
  5. Burpees w/mountain climbers
  6. KB sumo straight leg deadlift
  7. KB close stance goblet squats
  8. Jump rope
  9. Overhand barbell rows
  10. Banded glute kicks

SHOULDERS AND GLUTES

 

  1. Overhead presses
  2. Burpees w/push-up
  3. Banded squat walks(remain in squatted position entire time)
  4. Pop squats w/med ball
  5. Front lateral raises
  6. Sumo squats
  7. Box jumps
  8. Rear delts w/DB’s
  9. Hip thrusters
  10. Hand release push-ups

ARMS

 

  1. Close grip push-ups
  2. Burpees w/DB’s and a bicep curl
  3. Row
  4. Tricep kickbacks
  5. Crunch/chest press
  6. Glute bridge on bosu w/bicep curl
  7. Reverse lunge w/high kick
  8. Plank
  9. Banded bicep curls, pulsing lower half reps
  10. Ball toss w/squat

SHOULDERS

 

  1. Plank
  2. Battle rope
  3. Jumping jacks
  4. Plate pushes
  5. Burpees
  6. Upright row w/front raise
  7. Dead bugs
  8. Decline push-ups
  9. Plate hold x3 ways
  10. Quick feet

GLUTES

 

  1. Glute bridges
  2. Banded pop squats
  3. Glute kicks
  4. Reverse lunge w/jump
  5. Sumo deadlifts
  6. Burpees w/groiners
  7. Wall sits OR air squat hold
  8. Sumo squats
  9. High knees
  10. Low pulsing squats

CORE

 

  1. Prone walkouts
  2. Criss cross jacks
  3. DB punches
  4. Push-ups w/2 sec pause at the bottom
  5. Bird dogs w/2 sec pause at the top
  6. Side plank left
  7. Side plank right
  8. Squat hold
  9. Alt front raises w/DB’s
  10. Jump lunge pop squats

FULL BODY

 

  1. Jump lunge pop squats (yep, right out the gate!)
  2. KB swings
  3. Burpees w/push-up
  4. One armed KB snatch/squat
  5. Squatted front delt raises
  6. 2 lateral squat steps w/curtsy lunge
  7. Russian twist w/med ball or KB
  8. DB burpees
  9. DB punches
  10. Squats holding plate above head

BICEPS AND TRICEPS

 

  1. Rollie pollie into 4 mountain climbers
  2. Ice skaters
  3. Alt hammer curls
  4. Close grip push-ups
  5. Tire jumps
  6. Supermans w/2sec hold at top
  7. Wall sit
  8. Cambered bar curls 2 half reps/1 full rep
  9. Skull crushers
  10. Oscillating half pikes w/weight

BACK

 

  1. Push-ups w/2 sec pause at bottom
  2. Jump lunge pop squats
  3. Upright row/front raise
  4. Jump rope(or jumping jacks)
  5. Bent over rear flys
  6. Burpees
  7. Rows in push-up position
  8. Russian twists
  9. Bent over barbell rows
  10. Wall sit

GLUTES

 

  1. KB high swings
  2. Banded glute kicks left
  3. Banded glute kicks right
  4. Flutter kicks
  5. Zercher squats
  6. Rainbow planks
  7. Stiff leg dead lifts
  8. Bent over row
  9. Split squat right
  10. Split squat left

HIGH VOLUME

 

  1. Slow negative squat jumps
  2. Glute kicks w/band
  3. Burpees w/groiners
  4. Weighted pulse lunges
  5. Tuck Jumps
  6. Glute bridges w/pause at the top
  7. Jump lunge pop squats
  8. Banded clams
  9. Toe taps
  10. Banded abductors(on tummy)

HIGH VOLUME

 

  1. Burpees w/push-up
  2. Plank w/knee dips
  3. Frog jumps(I know you hate me right now)
  4. Push-ups(yes, again)
  5. Reverse lunge into high knee jump
  6. Dead bugs full extension
  7. Glute bridges w/band
  8. Pop squats w/band
  9. Air squat hold
  10. Burpee w/mountain climbers

BANDS 

 

 

  1. Banded plank w/leg raises(squeeze glutes at top of each rep)
  2. Banded pop squats(hold weight if you can)
  3. Banded wall sit or air squat
  4. Banded sumo squats
  5. Banded glute bridges
  6. Banded abductor pulses(lying on your tummy)
  7. Banded rear delts
  8. Banded glute kicks(keep non-working leg at an angle)
  9. Switch legs and repeat other side
  10. Banded front kicks(band wrapped around ankles and kick forward one leg, alternating each rep–your quads should be on FIRE)

HIGH VOLUME

 

 

  1. KB swings
  2. Groiners/jump lunges – 4 each
  3. V-ups
  4. Wall sit w/DB punches
  5. Burpee w/DB curl to press
  6. Speed ladder – cross country/buzzsaw
  7. Bench – push-up/leg swings/dips
  8. Row machine
  9. Stability ball – push-up/knee-up
  10. Kneel down/ups – DB’s overhead

 

GLUTES AND CORE

 

  1. Squat jump into a burpee
  2. Swivel planks
  3. Crunches
  4. Sumo squats HEAVY
  5. Walking push-ups
  6. Double pump pop squats
  7. V-ups
  8. Burpees w/mountain climbers
  9. Glute bridges
  10. Goblet squats

HIGH VOLUME

 

  1. Rainbow planks
  2. Jump lunges
  3. Jumping jacks
  4. Bicycle crunches
  5. Flutter kicks
  6. Pop squats
  7. Alternating forward lunges in place
  8. Push-ups
  9. Burpees w/groiners
  10. Straight leg crunches

HIGH VOLUME

 

 

  1. Goblet squats
  2. Burpees w/push-up
  3. Oscillating half pikes w/weight
  4. Speed ladder IN/OUTS
  5. Row
  6. Rainbow planks
  7. Stiff leg deadlifts w/upright row
  8. Jump rope
  9. Squatted bicep curls
  10. Superman w/stability ball

FINISHER

 

You will perform 5 rounds of this exercise after ANY workout!

 

You will do 25 walking lunges, making your steps HUGE out in front of you and pushing back up with your glute. You will go straight into a walking push-up and perform 15 push-ups. Walk back up and go straight into the lunges, and repeat sequence 5 times. Try not to rest longer than 30 seconds in between sets. *evil laugh*

 

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