A metabolic circuit uses all the major joint movements at high speed to create an ‘oxygen debt’ in your body that means you will burn fat for hours after a workout. You can simply think of it as interval training mixed with resistance training.
This is an 8-stage metabolic complex that I am currently teaching on Sundays at Pure Gym Greenwich. The beauty of this routine is that it only uses one single piece of equipment – a barbell. Be sure and pick a weight you can lift over your head repeatedly – when in doubt go lower to make sure you get technique right.
If you are in the gym, warm up your whole body on the rower or elliptical. At home, a light jog, with some start jumps and specific stretching is fine. Try and warm up for at least 5 minutes, up to 15 if you have time.
Aim for a minimum of 8 reps, and ideally 12 reps for each exercise.
DO NOT REST between exercises. The idea is each moves naturally onto the next
- Straight-legged deadliest x12
- Hang clean x12
- Front squat x12
- Military press x 12
- Good morning x 12
- Reverse lunge x 12 each leg
- Calf raise x 12
- Mountain climbers x 24 each leg into your chest
Once you have complete one round, you can rest for 90 seconds
Complete this circuit 5 times
Remember to ALWAYS PRACTICE CORRECT TECHNIQUE. If you don’t have your technique checked and are performing an exercise incorrectly. Do it slowly until you get the hang of it.
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