URX-MT: Core Metabolic Cardio

Core Metabolic Cardio is workout #3 in the URX-MT fitness program and it is led by trainer Patrick Goudeau. I was pretty excited since Patrick puts together some of the best metabolic workouts out there. This one did not disappoint. Patrick did a great job creating an excellent cardio workout on the rebounder and he brought his usual personable, motivating personality to encourage the home exerciser. I love how Patrick always seems to be working as hard as you are but he has such a fun and positive attitude. His background exercisers though… wow. Two of them were irritating goofs. Not funny or cute though they clearly thought they were. This workout builds. The structure of this workout is 5 circuits. Each circuit is approx 10 minutes long. The first 5 minutes is all cardio and the second 10 minutes is more metabolic bodyweight strength work. It is a great workout from the beginning but not terribly challenging. However, as the workout progressed, so did the intensity–the last half is definitely harder than the first half. The sandbag weights are used a few times but they really don’t add much to the workout. You would really need heavier dumbbells for weights to add anything to this workout. I got a great cardio workout and in the end I felt good rather than wiped out. Plus, as already mentioned, Patrick’s personality will keep you motivated and working hard throughout. This is another winner!

Here is a little background on this series. URX-MT stands for Urban Rebounding Extreme Metabolic Training. I bought the entire series as a program. The program is made up of 13 workouts but you can buy each workout individually on the Urban Rebounder site, so that is how I will be reviewing them. The program apparently originally came with more than just the rebounder and the workouts. It also came with sandbag hand weights that you can no longer purchase. I think all of the workouts in the program use the sandbags. They range from 1-3 pounds. I did not purchase an Urban Rebounder. My rebounder is a different brand. I also did not buy the DVD program from the Urban Rebounder website. I found it much cheaper on Ebay.

Core Metabolic Cardio is 51:30 minutes; 3 minute warm up and 2 minute stretch.

  1. Hop with legs as wide as they can go on the rebounder while punching arms down then out to sides
  2. Hop with legs together while also doing large arm circles
  3. March wide then narrow; run narrow then wide
  4. Repeat #1 but just punch arms out to sides
  5. Repeat #2 & 3
  6. Repeat #4 & 5
  7. (grab your sandbag hand weights) Stand with feet shoulder width apart and squat with a bicep curl and pulse 3x at bottom of squat; lower into squat and while holding squat isometrically, step one foot in to other foot, step foot back out to shoulder width then straighten; remain in single leg squat, tap one foot in beside stationary foot then tap it out to side of rebounder
  8. Squat, tapping sandbags to rebounder then jump, reaching sandbags overhead
  9. Repeat #7 on other side of body
  10. Repeat #8
  11. Step off rebounder and stand to the right of it, do one squat, side step on top of rebounder and do one squat, side step off rebounder to left side of rebounder and do one squat, reverse this series of side steps and squats until you are back on the right side (you are also pushing the sandbags in front of you when squatting); changes to quick shuffle step across the rebounder while remaining in squat
  12. Repeat #11 but start on the left side of the rebounder
  13. (set sandbags aside) Jump on rebounder punching arms down then overhead
  14. 3 shallow hops + one knee raise pushing arms overhead, alternate legs with 3 shallow hops between each knee raise
  15. Repeat #13 & 14
  16. Alternating knee raise while also alternating circling one arm forward
  17. High knee run
  18. Repeat #16 & 17
  19. Repeat #15 & 18
  20. Start standing on rebounder, do a deep lunge off back of rebounder (front foot remains on rebounder, back foot is on floor and hands are on edge of rebounder in front of you so you can sink deep)
  21. Start in deep lunge position from #20, raise to standing with back knee raised and both arms overhead, jump to switch legs then jump to switch again, lower back to deep lunge
  22. Start standing on rebounder, step one foot off the back of rebounder then step the other foot off so you are in a deep lunge on the floor behind the rebounder, step back onto rebounder and do 3 high knee runs
  23. Stand on rebounder in a split stance and while holding leg position stationary rock-hop forward and back; changes to fast feet while still in split stance
  24. Repeat #20-23 on other side of body
  25. High knee run
  26. Step one foot off rebounder to floor then back on + one jog, continue moving in a circle on rebounder while tapping one foot on floor then back on the rebounder + one jog (Patrick describes it as tapping down at 12 o’clock, 3 o’clock, 6 o’ clock and 9 o’ clock)
  27. Tap back knee pulls on rebounder (tapping/knee pull leg taps the floor behind the rebounder, other foot remains stationary on rebounder)
  28. Power knees (start behind rebounder, step onto rebounder and hop with a knee raise then step off rebounder, alternate legs)
  29. Start behind rebounder, step onto rebounder and do 6 high knee runs then step off rebounder
  30. Repeat #26-29
  31. Jog on and off the rebounder
  32. Start standing on rebounder, side lunge off rebounder with one foot, tapping floor with opposite hand, return foot to rebounder, but remain in a narrow lunge
  33. 8 push ups w/ hands on floor and feet on rebounder
  34. Still in straight arm plank with feet on rebounder, raise one leg and hold briefly then keep switching which foot is on the rebounder
  35. Uneven squats (squat with one foot on rebounder and one on floor, tap fingertips of one hand to floor while in squat, lateral step over the top of the rebounder to uneven squat on other side of rebounder)
  36. With one foot on rebounder and one on the floor, do 180 jump squats, touching fingertips to floor while in squat (when facing other direction foot positions are swapped)
  37. Repeat #32-36 on other side of body
  38. Wide jumps on rebounder; changes to 1 tuck jump + 1 jack; changes to jacks only; changes to tuck jumps only
  39. Wide leg jog
  40. Lateral triple runs + knee raise
  41. Repeat #38-40
  42. Burpee/squat thrusts starting on top of rebounder, place hands on rebounder and jump feet back onto floor then back onto rebounder and stand
  43. Plyo push ups with hands on rebounder and feet on floor, clap hands between each push up
  44. Mountain climbers with hands on edge of rebounder, feet on floor
  45. Start in wide leg plank with hands on rebounder and feet on floor, jump feet into rebounder then back out to plank 6x then jump onto rebounder, landing in squat
  46. Repeat #42-45
  47. Start on the floor and jog/step on and off the rebounder; changes to jump onto the rebounder then step off
  48. High knee run on rebounder with directional changes
  49. Wide leg hops
  50. Fast feet runs
  51. (place one sandbag weight on each side of the rebounder) Renegade rows with feet on floor and one hand on rebounder (do 3 renegade rows then plank walk over to other side of rebounder and do 3 renegade rows with other hand)
  52. In straight arm plank, feet on floor and hands on rebounder, alternate raising one arm straight in front of you; changes to raising one arm and opposite leg
  53. Straight arm plank to elbow plank (hands on rebounder and feet on floor); changes to bouncing from hands to forearms
  54. Repeat #51-53

3 thoughts on “URX-MT: Core Metabolic Cardio

  1. I found AngieFitnessTV on Youtube. I noticed she has some of those rebounder workouts. You may be familiar with her already but she does have a variety of everything out there…

    Liked by 1 person

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