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MetCon 100 (Metabolic Conditioning Program)
Construct complete physique energy, deep core stability and cardiovascular conditioning with this burpee exercise. This full physique exercise focuses on all of the muscle tissue within the core, whereas additionally getting your coronary heart fee up. Problem your self to finish 100 burpees by the top of this conditioning exercise.
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Obtain Your FREE Exercise Plan Right here
Obtain the PDF calendar for this exercise plan so you may simply entry your every day exercises.
Problem your energy and endurance with this full physique burpee exercise.
Day 4 of our 2-Week MetCon 100 Program challenges you to finish 100 burpees.
The burpee exercise is a complete physique motion that mixes a number of compound workouts, together with a squat, plank, and push up.
Burpees are a high-intensity energy coaching motion identified for being each difficult and efficient. This bodyweight exercise is a superb method to work all the key muscle teams with none fitness center gear. Totally different variations make the burpee train scalable for all health ranges.
You’ll full ten units of ten burpees all through the exercise, for a complete of 100 burpees.
Burpee Exercise FAQs
A burpee is a full-body train that mixes a squat, a plank, a push-up, and a soar. This high-intensity train works all the key muscle teams within the physique, together with the chest, back and hamstrings.
A newbie burpee is a modification of a conventional high-impact burpee. To carry out newbie burpees, add an incline by putting your palms on a countertop, bench or box, then carry out an incline burpee variation. Alternatively, sub towel slams for burpees.
Burpees are an environment friendly manner to enhance cardiovascular health, construct energy and endurance, and burn fats. In addition they can enhance mobility, steadiness, and coordination.
30-Minute Burpee Exercise (MetCon, Day 4)
Construct complete physique energy and conditioning at residence with this efficient burpee exercise.
This metabolic conditioning exercise challenges you to finish 100 burpees. Though the muscular focus is the core, we’ll additionally interact the chest, shoulders, again, glutes and hamstrings.
I counsel doing this burpee exercise as soon as every week as a part of a well-rounded workout routine.
Exercise Tools:
A medium-to-heavy set of dumbbells.
I counsel anyplace from 8-25 lbs. We’re utilizing 15-20 lb dumbbells on this exercise.
Store My Dumbbells
DISCOUNT CODE: NMLTQ5
Exercise Directions:
Observe together with the guided Burpees Workout on YouTube, led by licensed private coach and health teacher, Lindsey Bomgren.
Your Exercise Seems Like This:
- 5 Circuits (one cardio train and one set of burpees in every circuit).
- Timed Intervals for Core Workout routines (30 seconds work, 15 seconds relaxation. Full as many reps as you may within the timed interval.)
- Depend Reps for Cardio Workout routines (Carry out 10 burpees in every cardio interval for a complete of 100 burpees. Or sub 30 seconds of towel slams for the burpees).
- Repeat Every Circuit x2 Units
Exercise Define
CIRCUIT ONE:
- Core: Single Leg Deadlift, Two Again Rows and Knee Drive
- Cardio: Ten Burpees
CIRCUIT TWO:
- Core: Half Kneeling Dumbbell Choose Up and Toss
- Cardio: Ten Burpees
CIRCUIT THREE:
- Core: Diagonal Dumbbell Lifeless Bug
- Cardio: Ten Burpees
CIRCUIT FOUR:
- Core: Quarter Get Up and Hip Elevate
- Cardio: Ten Burpees
CIRCUIT FIVE:
- Core: Dumbbell Sit Up
- Cardio: Ten Burpees
6 Abs and Cardio Workout routines
Burpee
Targets: Higher physique (chest, arms, again, shoulders), decrease physique (legs, glutes, hips) and core.
A real full physique HIIT train to construct energy and endurance in each main muscle group.
How To Do Burpees
- Begin standing, toes shoulder-width aside, arms at your sides.
- Bend your knees and drop your hips as you decrease right into a squat place, then place your palms on the ground immediately in entrance of your toes.
- Shift your weight into your palms as you soar your toes again to softly land on the balls of your toes in a excessive plank place. Your physique ought to kind a straight line out of your head to heels.
- Elbows fall again in the direction of your physique as you decrease your chest in the direction of the bottom, bringing your chest to satisfy the ground. Press again up and return to excessive plank.
- Bounce your toes up, touchdown exterior your palms in a loaded squat place. Then drive by means of your legs to blow up up, reaching arms overhead as you stand tall, returning to beginning place.
Modification: Substitute towel slams for burpees. Or carry out strolling burpees, stepping your toes out and in of plank place quite than leaping.
Single Leg Deadlift, Two Again Rows and Knee Drive
Targets: Legs, hamstrings, glutes, hips, decrease again, mid-back, abs and core.
How To Do Single Leg Deadlifts, Again Rows and Knee Drives
- Begin standing with toes hip-width aside, knees barely bent. Maintain dumbbells in each palms, palms going through in (slender grip).
- Switch your weight into your proper foot and float your left foot off the bottom, balancing in your proper leg.
- Then, carry out a single arm again row on the appropriate by pulling your proper elbow to the appropriate hip. Maintain the dumbbell in your proper hand on the prime of this row place for the remainder of the timed interval.
- Subsequent, carry out a single arm dumbbell row on the left, pulling the dumbbell in your left hand in the direction of your left hip, earlier than decreasing with management.
- Then, drive your left knee up, knee bent at 90 levels and left thigh parallel to the bottom. Maintain for a second.
- Slowly and with management, reverse the movement, extending your left leg behind you and returning to a single leg deadlift place.
Modification: carry out a staggered deadlift with each toes on the ground, toes shoulder width aside. Hold 80% of your weight in your entrance heel and 20% in your again toe.
Half Kneeling Dumbbell Choose Up and Toss
Targets: Deep core muscle tissue, indirect muscle tissue, hips, again, shoulders and core.
How To Do Half Kneeling Dumbbell Choose Ups and Tosses
- Begin in a kneeling place, knees beneath hips, core engaged. Hold your proper knee on the mat and place your left foot flat on the mat, left thigh parallel to the bottom (left knee according to left hip).
- Place one dumbbell vertically on the mat exterior your proper knee.
- Hinge barely on the hips, decreasing your torso to choose up the dumbbell. Seize one head of the dumbbell in every hand.
- Then, squeeze by means of your outer obliques to elevate your torso, chest upright. Then rotate your shoulders as you “toss” the dumbbell over your left hip (with out letting go of the burden).
- Rotate by means of the torso to slowly decrease the dumbbell again right down to the mat exterior your proper knee, returning to the beginning place.
Modification: omit the torso rotation, urgent the dumbbell straight out out of your chest quite than performing a dumbbell toss.
Diagonal Dumbbell Lifeless Bug
Targets: Rectus abdominis, transverse abs, obliques, hips, shoulders and again.
How To Do Diagonal Dumbbell Lifeless Bugs
- Lie in your again flat on the ground, performing a slight pelvic tilt to press your decrease again into the mat. Maintain one dumbbell horizontally between your palms.
- Elevate your knees to kind a 90-degree angle (knees stacked on prime of hips), and lengthen your palms straight overhead towards the ceiling.
- Inhale, partaking your core. Then, lengthen your arms overhead and in the direction of the appropriate nook of the room, whereas concurrently extending your left leg out in the direction of the left nook of the room, forming a diagonal line from arms to left heel. Proper leg stays in place, hips secure.
- Then exhale as you draw your arms and left leg again to heart, returning to beginning place.
- Repeat, this time extending your arms overhead in the direction of the left nook of your room whereas kicking out your proper leg in the direction of the appropriate nook.
Modification: carry out commonplace dumbbell dead bugs.
Quarter Get Up and Hip Elevate
Targets: Higher abs, decrease abs, obliques, shoulders, chest and triceps.
How To Do Quarter Get Ups and Hip Lifts
- Begin laying in your again, holding a dumbbell in your proper hand prolonged above your proper shoulder, palm going through in. Set your gaze on the dumbbell in your proper hand
- Lengthen your left arm out at a 45-degree angle, urgent your palm into the mat.
- Bend your proper leg, putting your proper foot flat on the mat simply exterior your proper hip.
- Then, push by means of your proper heel and your left elbow as you squeeze your core to elevate your neck, shoulders and torso off the mat. Stack the left shoulder over the left elbow, locking out your proper arm as you gaze on the dumbbell.
- Subsequent, carry out a hip elevate, urgent by means of your proper heel and squeezing by means of your obliques to elevate your hips off the bottom.
- With management, reverse the movement by slowly decreasing the hips, then rolling again right down to the mat. Hold your proper arm prolonged overhead all through the motion.
Modification: omit each the burden and the the hip elevate, performing quarter get ups with simply your body weight.
Dumbbell Sit Up
Targets: Rectus abdominis (“six-pack” muscle), transverse abdominis, inside obliques, exterior obliques and hip flexors.
How To Do Dumbbell Sit Ups
- Start laying in your again, each knees bent and toes flat on the ground.
- Maintain one dumbbell horizontally at your chest, crossing each arms over the dumbbell to carry it securely.
- Squeeze by means of your core muscle tissue to curve your higher physique up in the direction of your knees, lifting head, neck shoulders and torso off the mat.
- Then, slowly decrease your torso right down to the mat, returning to beginning place.
Modification: scale back vary of movement, simply barely sitting again as you sweep your proper arm again in the direction of your proper hip. Then, squeeze by means of your abs to sit down tall, earlier than sweeping your left arm again in the direction of your left hip.
A 2-week metabolic conditioning program designed to indicate you that you simply’re stronger than you assume.
Should you preferred this abs and cardio exercise at residence, download the FREE, 2-Week Workout Plan.
Pin This Exercise: Burpee Train Exercise (MetCon, Day 4)
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