THE METABOLIC DISASTER 2.0
Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:
PDF Link: https://rebrand.ly/July2020Wk2
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 with Lateral Movement
Minute 2- Jumps Complex: Vertical, Tuck, Broad
Minute 3- Mountain Climbers Complex: 2-Arm, 1-Arm L, 1-Arm R
Minute 4- Split Switches Complex: High, Medium, Low
Minute 5- 1-1-2 Combo- Orthodox Stance
Minute 6- 1-1-2 Combo- Southpaw Stance
That’s 1 round. Perform up to 5 total rounds, resting a minute between rounds.
REST 3 MINUTES
PART 2: CALORIE-CRUSHING COMBOS- 12 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 combo move for 120 seconds of work (60 seconds/side) with 60 seconds of rest between combos:
Combo Move 1: 1-Arm DB Pushup Row to Bear Row to Press L/R (switch sides halfway for a minute/side)
Combo Move 2: 1-Arm DB Clean to Squat to 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 LEGS FINISHER- 4 MINUTES
Mix between dynamic and isometric work for a pant-splitting leg 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.
Mix between 20 seconds of reps and a 10-second ISO hold in the exact order listed:
1. DB Overhead Split Squats- Left
2. DB Overhead Split Squats- Right
3. DB Shoulder-Level Split Squats- Left
4. DB Shoulder-Level Split Squats- Right
5. DB High-Low Split Squats- Left
6. DB High-Low Split Squats- Right
7. DB Hip-Level Split Squats- Left
8. DB Hip-Level Split Squats- Right
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!