THE METABOLIC DISASTER 3.0

Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:

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PDF link: https://rebrand.ly/July2020wk3

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- Crossover Footwork Circuit: to Left, to Right, Alternating

Minute 2- Tuck Jumps Circuit: 2-Leg, 1-Leg L, 1-Leg R

Minute 3- Push/Climb/Crawl Circuit

Minute 4- Alternating Split Jumps

Minute 5- Advanced 1-1-2 Combos- Orthodox Stance

Minute 6- Advanced 1-1-2 Combos- 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 Traveling DB Pushup Row L/R (switch sides halfway for a minute/side)

Combo Move 2: 1-Arm DB Clean Press to Lunge 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 SKIER SWINGS FINISHER- 4 MINUTES

Mix between dynamic and isometric work for a core-killing, shoulder-sizzling 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 DB SKIER SWINGS and a 10-second OVERHEAD ISO HOLD for 4 straight minutes (8 rounds)

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!