URX-MT: Metabolic Strength Cardio Interval

Metabolic Strength Cardio Interval is workout #9 in the URX-MT fitness program. It is led by trainer Patrick Goudeau. I really enjoyed Patrick’s other URX-MT workout, Core Metabolic Cardio, so I was really looking forward to this one. Unfortunately I did not like Metabolic Strength Cardio Interval nearly as much as Core Metabolic Cardio. I didn’t hate this workout. I did get a very good workout and it had some fun moves in it but it also had a lot of floor jumping which continues to irritate the #*&% out of me. I know I rant about it every time it appears in a rebounder workout but it is an inappropriate move in what is supposed to be a low impact workout. The jumping should be on the rebounder not the floor! The first half of the workout is some fairly intense cardio and the second half is metabolic body weight strength work. Like Patrick’s other URX-MT workout, the sandbags are hardly used. Only for some of the core exercises. Patrick did bring his usual encouraging personality and good humor to this workout, which is always a bonus.

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.

Metabolic Strength Cardio Interval is 45 minutes; 1 minute warm up and 1:30 minute stretch. Equipment: rebounder and sandbags hand weights.

  1. Alternating knee raises with a hop
  2. Ski jumps (with legs close together, do squat jumps pushing arms forward when in squat and pulling them back when hopping)
  3. Repeat #1 & 2
  4. With legs hip width apart, bounce/walk
  5. Double jack legs
  6. Repeat #4 & 5
  7. Step one foot off side of rebounder then hop/shuffle over rebounder to step your other foot off side of rebounder, do this 5x (back and forth across the rebounder) then do a single hop on the rebounder and repeat the entire series
  8. Repeat #6 & 7
  9. Repeat #3
  10. Quarter turn hop to face side and hop 8x, then do 180 turn jumps and hop 8x facing each side; changes to 4 hops facing each side; changes to single 180 jump turns
  11. Repeat #10
  12. Jog; changes to double hops on each leg; changes to 4 single hops + 2 double hops; changes to 2 jogs + one hop
  13. Repeat #12
  14. Stand beside rebounder, lateral jump on top of rebounder then off rebounder to other side, lateral jump back on top of rebounder then back to start then side step tap on top of rebounder 2x
  15. One foot on rebounder and one foot on foot, do a jog step in place, pushing rebounder foot down into rebounder with each step; increase speed of jog step
  16. One foot remains on rebounder and do knee pull/repeaters with other leg
  17. Side step on and off top of rebounder
  18. Repeat #15-17 on other side of body/rebounder
  19. Stand on floor behind rebounder, do a fast feet sprint then broad jump on top of rebounder and land in squat, step off rebounder and repeat 3 more times
  20. Bounce on rebounder with legs wide, arms raised in goal post, hop 8x then raise one knee and tap with opposite elbow; changes to hopping 4x; changes to singles (tapping elbow to opposite knee each time)
  21. High knee run on rebounder
  22. Repeat #19-21
  23. Hop with one knee raise 8x on one leg while punching arms overhead, change legs after 8th time; changes to 4 knee raises each leg; changes to 2 knee raises each leg; changes to singles
  24. Bounce fast in partial squat with legs together, punch arms down and in front of you
  25. Straight body hops with large arm circles (arms are straight and cross in front of the body while circling)
  26. Repeat #24 & 25
  27. Repeat #23-26
  28. Jog on rebounder; changes to fast feet run
  29. Double hops on each foot
  30. Repeat #28 & 29 two more times
  31. Shift hop side to side
  32. One tuck jump + 2 small hops
  33. Repeat #31 & 32
  34. Start standing on rebounder, step off rebounder with one foot, step foot back on the rebounder and hop, alternate sides with a hop between each step
  35. Repeat #33 two more times
  36. Repeat #30
  37. On rebounder, lower into a squat and pulse 4x then jump
  38. Jack feet
  39. Repeat #37 & 38
  40. Repeat #24
  41. Star jumps (air jacks lifting arms overhead wide so when jumping legs and arms are open so your body is an X)
  42. Repeat #24 & 41
  43. Plank jacks with hands on rebounder and feet on floor
  44. Hold plank position from #43 and raise one leg up behind you, knee bent and reach opposite arm behind you to tap the heel, alternate sides
  45. Repeat #43 & 44
  46. Kick throughs (start in plank position from #43 then lower body into a push up as you slide one straight leg under other leg
  47. Start in plank position from #43 then pull one knee in under body then lift same leg up straight behind you
  48. Repeat #46 & 47 on other side of body
  49. Get into plank at the front of the rebounder with feet on rebounder and hands on floor, walk hands all the way around the rebounder then when you get back to the starting position, rotate into a side plank, reaching top arm to the ceiling
  50. Repeat #49 walking the opposite direction and doing the side plank on the other side of the body
  51. (grab your sandbags and hold one in each hand) Sit on edge of rebounder, roll back, raising bent legs and bringing knees into chest then roll back to start, placing feet on ground and stand (do not use hands to stand)
  52. Lay back and on rebounder and do bicycle maneuver (Patrick has you “bouncing” as you do this)
  53. Repeat #51 & 52
  54. Sit on rebounder holding both sandbags together in both hands at chest level, elbows out to side, lean back, raising feet off floor, legs are bent, do fast twists in this position, bringing elbows hip to hip
  55. Bottom is still in rebounder, legs are raised but straight, arms/sandbags are extended straight out to side in a T, head/neck is lifted off the mat, hold this position isometrically
  56. Repeat #54 & 55
  57. (set sandbags aside) Get into forearm plank with forearms on rebounder and feet on floor, hold this position; changes to tricep push ups, push up from forearm plank to hands then lower back into forearm plank
  58. In straight arm plank with hands on rebounder and feet on floor, cross-walk legs (bring one knee in under body and when you lower the leg, cross the foot under body, alternate sides so you remain in the same place but your feet replace each other with each knee pull/cross)
  59. Repeat #57 & 58

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