THE METABOLIC DISASTER

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PART 1: SHREDNADO- 35 MINUTES

Shred fat FAST with my signature cyclone circuits using nothing but your bodyweight! This low-impact routine is a great way to tap into the fat-burning, metabolism-boosting, & performance-enhancing benefits of plyos with less joint stress.

Each minute you’ll perform one move for 3 rounds of a 10/10 interval: 10 seconds on, 10 seconds off.

Minute 1- Fast Feet Complex

Minute 2- Switching Stance Power Hooks

Minute 3- Speed Split Squats- Left

Minute 4- Speed Split Squats- Right

Minute 5- Cross-Over Pushups

Minute 6- Shuffles

That’s 1 round. Perform up to 5 total rounds, resting a minute between rounds.

REST 3 MINUTES

PART 2: CALORIE-CRUSHING COMBOS- 15 MINUTES

Crush calories like clockwork with these full-body combination moves for longer work periods that make light weight feel heavy! Your stamina will be tested to the max, especially after completing the speedy cyclone circuits.

Perform each move for 120 seconds of work with 60 seconds of rest between moves:

1. 1-Arm DB Bear Crawl Row to Press L/R (switch sides halfway for a minute/side)

2. 1-Arm DB Clean and Press L/R (switch sides halfway for a minute/side)

That’s 1 round. Perform 2 total rounds.

REST 2 MINUTES

PART 3: 20/10 PUMP & HOLD ARMS FINISHER- 4 MINUTES

Mix between dynamic and isometric work for a sleeves-splitting arm pump that will make bae moist! This metabolic bodybuilding routine is a great way to finish off a total body MetCon workout for extra GAINZ.

Perform 20 seconds of work and 10 seconds of footwork-only recovery twice for each minute:

Minute 1: 20/10 Pump/Hold x 2- DB Biceps Curls

Minute 2: 20/10 Pump/Hold x 2- DB Triceps Extensions

Minute 3: 20/10 Pump/Hold x 2- DB Biceps Curls

Minute 4: 20/10 Pump/Hold x 2- DB Triceps Extensions

DONE!
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All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com

Want a DVD-level experience on your big-screen TV with coaching? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with unlimited replay!