fbpx

Metabolic - Phase 1 - Day 1

Metabolic Conditioning is a method of training that involves a very high work rate, using superset (involves two exercises performed back-to-back that work separate muscle groups), short periods of rest designed to burn more calories during your workout and maximise calories burned after your workout (EPOC, informally called after-burn) these routines are intended to increase your body's storage and delivery of energy for any activity. 
We Generally use compound exercise to recruit more muscle with a higher energy demand, to build strength and endurance while getting lean. 
 
 
 
 
 

A1 - DB Split Squat

Week

Sets

Reps

Tempo

Rest

1

4

10-12

3010

45

2

4

10-12

3010

45

3

4

10-12

3010

45

4

4

10-12

3010

45

A2 - DB Neutral Grip Bench Press

Week

Sets

Reps

Tempo

Rest

1

4

10-12

3010

45

2

4

10-12

3010

45

3

4

10-12

3010

45

4

4

10-12

3010

45

B1 - DB Romanian Deadlift

Week

Sets

Reps

Tempo

Rest

1

3

10-12

2010

45

2

3

10-12

2010

45

3

4

10-12

2010

45

4

4

10-12

2010

45

B2 - Wide Pronated Grip Lat Pulldown

Week

Sets

Reps

Tempo

Rest

1

3

10-12

3010

45

2

3

10-12

3010

45

3

4

10-12

3010

45

4

4

10-12

3010

45

C - Seated DB Lateral Raise

Week

Sets

Reps

Tempo

Rest

1

3

10-12

2010

45

2

3

10-12

2010

45

3

4

10-12

2010

45

4

4

10-12

2010

45

D - ENERGY SYSTEM - Tabata

ENERGY SYSTEM - Tabata is completed in four-minute increments and completed with higher intensity than other HIIT exercises. Tabata's rest period is also shorter, always lasting only 10 seconds. Other HIIT exercises can have longer recovery periods, sometimes up to two minutes. set your timer for 8 rounds of 20 seconds work, and 10 seconds rest. You can perform either Concept II Rower, Sleds, high knees, skipping, sprints or kettlebell swings.

Week

Sets

Reps

1

1

15 Min

2

1

15 Min

3

1

15 Min

4

1

15 Min