Metabolic Blaster!

Warm up for 5-10 minutes. Then, in EACH set, perform the two exercises for stated amount of reps and follow with a 1-minute run (sprint). Keep rest between exercises to a minimum, 1 minute or so after each set.

 

 

 

 

 

Set 1:

• 30 squats with overhead press and calf raises
• 15 burpees
• 1-minute run
• Rest

Set 2:

• 30 reverse flys
• 15 burpees
• 1-minute run
• Rest

Set 3:

• 30 side lunges with bicep curls (30 per side)
• 15 burpees
• 1-minute run
• Rest

Set 4:

• 30 bench dips
• 15 burpees
• 1-minute run
• Rest

Set 5:

• 30 one-legged deadlifts (30 per side)
• 15 burpees
• 1-minute run
• Rest

Set 6:

• 30 hip bridges
• 15 burpees
• 1-minute run

Cool down, stretch, and SMR for 5-10 minutes.