Cathe Live: Metabolic Conditioning

Metabolic Conditioning was my Christmas workout. I was up late last night (and ate and drank too much!), we had stockings & gifts this morning, then dinner at noon and another dinner with the in-laws this evening. Not much time to workout! Metabolic Conditioning sounded short, intense and sweet at only 42 minutes. And it was! This is a great little metabolic workout. For the most part I matched Cathe‘s weights, but in the future I can go heavier and get a more intense workout. It was great this morning tho and perfect for my needs.

Here is how Cathe describes this workout: Metabolic conditioning workouts are high intensity circuit-type workouts that often involve challenging total body, compound exercises to enhance the calories burned during your workout…and even for several hours after it (the Afterburn effect).

That is definitely what I need after last night’s feeding frenzy! Recommended equipment: A set of light, medium & heavy dumbbells; 10’s, 12’s, & 15’s, with a set of 8’s handy in case the 10’s start to get too heavy. You’ll also need a fitness mat. I used 10s, 12s, 20s and 25s–but in the future I can lose the 10# DBs and just have 12s, 20s and 25s. This workout aired live on 3/19/15; here is the video clip.

Metabolic Conditioning is 42 minutes long; warm up is 6 minutes long and cool down/stretch is 4 minutes long. It is set up in 8 rounds. I am listing each exercise that is done, but I am not breaking down reps or tempos. Because this is a metabolic workout Cathe varies tempos, does lots of reps and frequently alternates doing single arm strength moves with double arm strength moves during a compound exercise.

Round 1:

1. Squat kick, squat lunge;
2. Squat w/ overhead press, 10# DB (I will use 12# DB in the future);
3. Squat kick, squat lunge (other side of body);
4. Squat w/ overhead press, 10# DB (I will use 12# DB in the future).

Round 2:

1. Alternating reverse lunges w/ bicep curls, 10# DB (I will use 12# DB in the future);
2. Alternating reverse lunges w/ bicep curl to overhead press, 10# DB (I will use 12# DB in the future).

Round 3:

1. Plie pulses, Cathe used one 15# DB, I used one 20# DB (this is a long series and during it she adds little plie hops);
2. Deadlifts, Cathe used 15# DBs, I used 25# DBs;
3. Plie pulses, Cathe used one 15# DB, I used one 20# DB (this is a long series and during it she adds little plie hops);
4. Deadlifts, Cathe used 15# DBs, I used 25# DBs.

Intermission: 3 jacks + 1 tuck jump; repeat 8x

Round 4:

1. Row alternated w/ rear dealt fly, 12# DB;
2. Plyo jacks;
3. Row alternated w/ rear dealt fly, 12# DB;
4. One arm row, Cathe used two 12#DBs in one hand, I used one 25# DB;
5. Plyo jacks.

Round 5:

1. Lateral plie walks, 4 steps to each side, 10# DB (I will use 12# DB in the future);
2. Step out into plie squat while doing a bicep curl, stand with legs still in plie while doing an Arnold press then plie squat while bringing DB back down and return to standing w/ feet together, Cathe uses 10# DB (I will use 12# DB in the future);
3. Repeat 1 & 2.

Round 6:

1. Alternating front raise alternated w/ one leg deadlift, 10# DB (I will use 12# DB in the future);
2. Squat digs;
3. Repeat #1 on other leg;
4. Squat digs.

Round 7:

1. Grab two 10# DB and jump out to plie squat bringing both DB close to the floor, jump feet back in and bring DB overhead for overhead tricep extensions, (I will use 12# DB in the future);
2. 8 burpees;
3. Repeat #1;
4. 8 burpees.

Round 8:

1. Squat thrust out to plank, two push ups, jump feet back in and stand;
2. 32 power scissors (alternating lunge jumps);
3. Repeat #1, except this time, for two of the reps you will do 6 push ups rather than 2 (the remainder of the reps you will do 2 push ups);
4. 24 power scissors.