Back-to-school "metcon" workout

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In the spirit of September, learning new things, and renewed focus, I bring thee... the back-to-school "metcon" (metabolic conditioning) workout! This can be done at home or gym!

We're focusing on:

  • invigorating combo movements that challenge the WHOLE body! and
  • aerobic movements that get (and keep) the heart rate up!

This circuit is composed of 4 movements, to be completed one after another as 1 giant superset. Each circuit can be completed 2-4 times for a target workout time of 20-30 minutes. Take a short (1-2 min) break at the end of each superset. It is helpful to have a timer or to wear a watch with a second hand.

#1: Split Squat + Overhead Press

15 reps per side

  • Chest-load a pair of dumbbells + keep elbows close to the body
  • Use a staggered stance with feet wide enough to balance easily
  • Inhale + lower down slowly, get the front thigh parallel with the floor
  • Exhale + drive through the heel of the front leg & the ball of the back foot
  • Then press the dumbbells overhead, fully extending the arms

#2: Incline Push-up + Lateral Leg Lift

10 reps per side

  • Place hands on a bench or table, hands slightly wider than shoulder width
  • Align body in a plank position, on the ball of the foot (feet can be placed wide for more stability)
  • Inhale + lift right leg up and to the right (don't move the hips!)
  • Exhale + bring the right leg back to the floor
  • Inhale + lower down slowly till your chest reaches the edge of the bench
  • Exhale + push-up
  • Alternate legs, so do a left leg lift next, and so on

#3: Squat + Row

15 reps

  • Anchor a resistance band around something low to the ground (knee level or below is good)
  • Grip the band handles + place feet hip-distance apart
  • Inhale + squat (sit back into the heels + get thighs parallel to floor) + pull the handles in your sides, squeezing your shoulder blades together, elbows close to the body
  • Exhale + drive through the heels to stand tall + release the pull on the band

#4: Scissor Jumps (aka Alternating Lunge Jumps)

80 reps per side

  • Start in a split squat stance, with arms ready to swing
  • Jump and land in opposite split squat stance, then jump and land back in your original stance
  • Maintain a steady pace with steady breathing