Whole-Body Metabolic Conditioning

Reps for time puts a bigger demand on your body’s energy-burning system. Whole body movements like the ones in this workout get many muscles involved, and that means a higher caloric expenditure, too.

In short — get ready to get sweaty!

Only “good form” reps count, so do ‘em right. When you need to catch your breath, let the timer keep running. Challenge yourself — can you increase your reps each set?

Lateral Step-Ups

Reps: 60 sec Sets: 2 Intensity/Load: Bodyweight
Tempo: Moderate Rest Interval: 30 sec

High Plank to Forward Lunge with Cross-Body Reach

Reps: 60 sec Sets: 2 Intensity/Load: Bodyweight
Tempo: Moderate Rest Interval: 30 sec

tri-set 1: One-Arm Cable Pull with Lunge to Balance

Reps: 30 sec each side Sets: 2-3 Intensity/Load: Moderate
Tempo: Quick Rest Interval:

tri-set 1: Cable Chop with Lateral Lunge

Reps: 30 sec each side Sets: 2-3 Intensity/Load: Moderate
Tempo: Quick Rest Interval:

tri-set 1: Lateral Hand-Crossover to Push-Up

Reps: 30 sec Sets: 2-3 Intensity/Load: Bodyweight
Tempo: Quick Rest Interval: 120 sec. After finishing tri-set; perform tri-set 2-3 times before next tri-set.

tri-set 2: Pivot Lunge with Anterior Reach to Ground and Biceps Curl

Reps: 30 sec each sideSets: 2-3Intensity/Load: Moderate
Tempo: QuickRest Interval: –

tri-set 2: One-Arm Cable Row with Hip Rotation

Reps: 30 sec each side Sets: 2-3 Intensity/Load: Moderate
Tempo: Quick Rest Interval:

tri-set 2: Squat to Inchworm Walkout to Push-Up

Reps: 30 sec Sets: 2-3 Intensity/Load: Bodyweight
Tempo: Quick Rest Interval: 120 sec. After finishing tri-set; perform tri-set 2-3 times