Strip off excess body fat and take your conditioning to the next level with metabolic circuit training.
tuck Jump
stand with your feet shoulderwidth apart, with your knees bent and your hands and elbows in an athletic position. Jump as high as you can, tuck your knees into your chest, then land as softly as possible. gather yourself and repeat for reps.
holding a pair of dumbbells, perform a burpee, once you've returned to the start position, explosively clean the dumbbells to shoulder level, then press them over your head. lower the weights to your sides and repeat.
From a standing position, move forward by driving your right knee into your chest to begin the skip. Land on the ball of your left foot, then immediately descend into a lunge with your right foot forward. From this position, explode into another skip, this time leading with your left knee. repeat for 20 yards down and back.
hold a medicine ball with both hands extended directly over your head. Push your hips backward and descend into a belowparallel squat, keeping your core tight and the medicine ball high. Explosively return to the start position and repeat.
stand with your feet shoulder-width apart and your knees slightly bent, holding a dumbbell in front of your thighs in each hand. Extend your ankles, knees, and hips to explosively raise both dumbbells overhead. You should feel
like you’re trying to throw them through the ceiling.
Lie on the foor with your knees bent. Cross one leg over the other so the outside of your elevated leg, just above your ankle, is resting on your other leg just above the knee. place the hand opposite your elevated leg behind your head, then bend at the waist and try to touch your elbow to your elevated knee. repeat for reps on both sides.
scissor Jump
From a standing position, jump into a forward lunge, with your left leg forward, your right leg back, and your arms bent in a sprinter’s position. From the bottom of the movement, jump up, and in one motion, land with your right leg forward and your left leg back.
