URX-MT: Maximum Metabolic Interval

Maximum Metabolic Interval is workout #12 in the URX-MT program. It the second workout in this program led by trainer Kelli Roberts. Though this workout is different from Kelly’s other URX-MT workout (Workout #6: Poly Performance Metabolic Plyometric Circuits) it has a similar focus. A lot of bodyweight strength moves (using the rebounder of course), a box jump move (but jumping onto the rebounder rather than a box), the strength focus is the lower body, some push ups and some core. There is also a lot of plank moves that focus on the triceps. You use the sandbag hand weights throughout but like Workout #6, they do not add much to lower body strength training, they are more to increase cardio intensity. It was a good solid rebounder workout and I liked it but I didn’t love it. I was working hard throughout and felt well worked afterward. I burned 358 calories, was in my cardio heart rate zone 61% of the workout and in my peak heart rate zone for 7 minutes of the workout.

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.

Maximum Metabolic Interval is 49:30 minutes; 5 minute warm up and 4:30 minute stretch. Equipment: rebounder and sandbag weights. After the warm up you pick up your sandbag weights.

  1. Single leg deadlift with one back row when hinged forward (working leg is on rebounder and toe of other leg is resting on rebounder frame); when standing add a bicep curl and a side leg raise with leg that is resting on rebounder frame
  2. Cross country ski (or scissor runs), alternating narrow and wide (4 reps of each); changes to alternating one rep of each
  3. Repeat #1 on other side of body
  4. Repeat #2
  5. Repeat #1-4
  6. Stand in front of rebounder, squat and sit on rebounder, lean torso back slightly to engage core, hammer curl then stand, hammer curl into overhead press
  7. Stand behind rebounder, jump on top of rebounder then step (backwards) off rebounder
  8. Repeat #6
  9. Repeat #7 but this time do one jump on top of rebounder before stepping off
  10. Stand beside rebounder on the floor, place leg closest to rebounder on top of rebounder and lean into a side lunge, reaching sandbags down toward foot then return to starting position on floor; changes to holding the lunge and doing 3 alternating back rows and when you return to start on floor keep knee raised (lunging leg) and extend one arm straight in front of you
  11. Still standing beside rebounder, side leap onto rebounder then side leap back onto floor; changes to high knee run (one foot on rebounder, other on floor) bringing elbow to opposite knee when it is raised
  12. Repeat #10 & 11 on other side of rebounder
  13. Repeat #10-12
  14. Elbow plank with forearms on rebounder and feet on floor, raise into straight arm plank one arm at a time then lower back to elbow plank one arm at a time (low plank to high plank)
  15. Stand behind rebounder, place hands on rebounder, squat and jump feet back to plank, jump feet back in and stand
  16. Elbow plank with forearms on rebounder and feet on floor, from this position “pop” up into straight arm plank (pushing/bouncing up onto your hands), lower back to elbow plank one arm at a time
  17. Repeat #15 but when you jump back to plank, land on one foot and keep the other raised off floor
  18. Repeat #16
  19. Repeat #17 but add 2 push ups when in plank
  20. Stand beside rebounder, place outside leg on top of rebounder, lower into a curtsy lunge then raise up to standing on top of rebounder, tapping foot that was on the floor to opposite side of rebounder; add reaching one sandbag toward foot when lunging and continue doing alternating upright rows as you complete the rest of the move
  21. Little bounces on rebounder
  22. One jump on rebounder then jump, bringing crossing foot behind you to the floor into a curtsy lunge then jump back bringing both feet on rebounder
  23. Repeat #20-22 on other side of body/rebounder
  24. Repeat #20-23
  25. Stand on rebounder and do alternating overhead presses with sandbag weights, every 3rd overhead press raise one knee and hold this position for a few seconds (you automatically alternate knees with this pattern)
  26. Alternate narrow bounces with wide bounces (8 bounces in each position); changes to jumping jacks
  27. Repeat #25 & 26
  28. 3 jumping jacks + one air jack
  29. Split stance on rebounder, do stationary lunges with alternating hammer curls; hold in lunge then hop while bringing back knee forward
  30. Repeat #29 on other side of body
  31. Repeat #29 & 30
  32. Lay on back on rebounder, both legs are raised, knees bent, hold both sandbag weights in one hand, do a single arm chest fly while also rotating bent legs/hips in the opposite direction
  33. Straight arm plank, feet on floor and hands on rebounder frame, ski jumps (jump both feet up to side near one hand then jump back to plank, alternate sides)
  34. Repeat #32 on other side of body
  35. Twister mountain climbers (straight arm plank, feet on floor and hands on rebounder frame, alternate bringing knee under body toward opposite elbow and tapping toe to ground)

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