MetCon 10 Workout

Wow.  This format is amazing.  Get in, Work hard, Get out.  Metcon stands for Metabolic conditioning.  I chose 10 exercises and I chose to use one piece of equipment-Slider disks.  You  do the sequence 1-4 times depending on your fitness level or time. If you can do more than 4 then next time rev up the intensity.   Its a big bang for your buck in terms of intensity and calories utilized.  Each exercise is preformed for 1 minute. The first 30 seconds is the base move and the second 30 seconds another element of difficulty is added

1A.  ALTERNATING LATERAL LUNGES

 

1B.  QUICK LATERAL LUNGES 

2A.  THREAD THE NEEDLE

2B. ADD PUSHUP DROP WHEN LEG IS ABDUCTED 

3A.  REVERSE LUNGE-RIGHT LEG  BACK

 3B.  REVERSE LUNGE WITH REPEATER BACK LEG

4A.  ALTERNATING SINGLE TRICEP PUSH UP

4B.  ARM MOUNTAIN CLIMBERS

5A.  REVERSE LUNGE-LEFT LEG BACK

5B.  REVERSE LUNGE REPEATER BACK LEG

6A.  BURPEE

6B.  ADD PUSH UP DROP

7A.  PLIE SLIDES

7B.  FAST PLIE SLIDES

8A.  HAMSTRING CURLS

8B.  MOUNTAIN CLIMBER HAMSTRING CURLS

9A.  FLYING LUNGES

9B.  FAST SCISSORS

10A.  ABDOMINAL SCOOPS

10B.  LEG JACKS (OPEN AND CLOSE)

Make sure you do a proper warm up and cool down.  You will love this workout.