The weather is warming up here in Michigan. Soon many of us will be outside running around, hiking, biking and possibly have a little less clothing on. It always makes for a better Spring and Summer, if you feel in shape. Not only visually, but also physically. The April Workout of the Month is sure to help you with both.
This workout involves 3 different metabolic conditioning circuits that can be performed back-to-back, broken up on separate days, or done at different times of the day, if you need to spread out your workouts. I prefer to do them back-to-back. By performing these three circuits in a row, you exhaust yourself mentally and physically and put your metabolism into overdrive.
This workout includes two very demanding couplets with descending reps (2 exercises back-to-back while reducing reps) and a barbell complex. By combining three metabolic conditioning workouts together in one workout, you demand a lot of yourself mentally and physically to push through it.
I would suggest performing this workout 3 days per week. You could also add this into your current workout program once per week, just to mix things up.
Are you ready for the challenge? Let’s get after it!
Dynamic Warm-up
World’s Best Stretch – 5 reps each
Band Pull Aparts – 10 reps each
Single Leg Hip Lift – 10 reps each
Valslide Bodysaw – 30-60 seconds
Half Kneeling Cable Lift 0 10 reps each
Strength Circuits
* Circuit #1 – 30/20/10 of Goblet Squats and Push-ups
Rest 2 minutes then
** Circuit #2 – 3×5 Bear Complex (front squat, push press, back squat, push press)
Rest 2 minutes then
*** Circuit #3 – 50/40/30/20/10 of Kettlebell Swings and Concept 2 Rower
* Perform 30 reps of each exercise, then 20 and then 10 as fast as possible
* * You will perform each movement for 5 reps during each circuit. Rest 1 minute between each circuit. Perform a total of 3 rounds.
* * * Perform 50 reps of the KB swing and then 50 calories on the Concept 2 Rower, then 40, 30, 20 and finish with 10 reps/calories.
