A metcon workout (metabolic conditioning) is a type of exercise that combines different movements-like strength exercises and cardio-to boost your heart rate and improve your overall fitness. It is usually done in a circuit format, where you move quickly from one exercise to another.

Before you start your workout do a quick 4-6 minute warm up, walk, body squats, jumping jacks, or high knees. Its important to warm up your muscles (the core temperature of the muscle) do some small stretches and then began your workout.

Equipment:

Dumbbells/Yo gorilla mat

The Workout:

You will do these exercises in a circuit fashion. Complete one set of exercises and then repeat the whole circuit in Rounds/2-4 times, resting for full minute in-between Rounds

• Thrusters x10
• American Swings x10
• Devils Press x10

Remember to use a reasonable size weight that will not effect the lower back. Medium weights to start the first Round with, then go up in weight as you continue the Rounds. However, if your form becomes compromised go back down in weight.

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