Here is a simple Metcon (metabolic conditioning) workout that anyone can do anywhere, with minimal or no equipment. Its designed to push your cardiovascular and muscular endurance without being overly complicated.

I’m using a Wall ball, dumbbells, and a Bosu ball but you don’t need any of this equipment just body weight. Remember to do a simple 3-5 minute warm up to start so your core temperature of your muscle get warm and ready to work.

There are a couple key points to follow doing this workout:

Rest in-between sets about 30secs-1 minute.

There are few exercises this workout and they are very straight forward and can be adjusted to your own body weight or you can add the weights or different equipment but either way this can be done at home, at the gym, or in a hotel room.

The Workout:

3 Rounds of all 5 exercises with 30 secs- 1 minute breaks in-between each exercise.

1. Wall Balls x20
2. Devils Press x20
3. Goblet Squats x20
4. Goblet Step Outs x10 per side (right leg first/left leg second)
5. Plank Rows x20

A Metcon workout is a highly efficient way to improve your cardiovascular health, build strength, burn calories, and stay motivated-all in time-friendly format that fits into any lifestyle.

Enjoy!!

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