30MIN METCON Workout // Metabolic Conditioning

Whew! This was another excellent and intense total body metabolic strength workout from Heather Robertson. 30 Min METCON Workout // Metabolic Conditioning is a cardio + strength circuit workout. This workout contains 3 circuits. Each circuit contains two compound strength exercises and one cardio exercise, and is done 3 times before moving on to the next circuit. The exercises are all done interval style: 45 seconds of work followed by 15 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews your next exercise. Though this is a short workout, it is thorough. Heather hits every muscle groups and hits them well. It is also a calorie burner. According to my FitBIt I burned 251 calories!

30 Min METCON Workout // Metabolic Conditioning is 33:43 minutes; 2:30 minute warm up and 2:30 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 10 and 15 pound dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Curl & raise (alternate one hammer curl with one straight arm lateral raise) (9# DBs)
  2. Push up & row (one renegade row each arm + one tricep push up) (25# DBs)
  3. Half burpees (plank burpees–start standing, place hands on mat, jump feet out to plank, jump feet back into hands and stand)
  4. Repeat #1-3 two more times

30 second rest

Circuit 2:

  1. Deadlift & lunge (one deadlift + one reverse lunge, alternate legs when lunging) (20# DBs)
  2. Kneeling squat & stand (in high kneeling on mat w/ DBs at shoulders, lower glutes to heels, raise hips back to high kneeling, step one foot forward so you are in kneeling lunge, step other foot forward so you are in squat then straighten, reverse the motion, stepping on foot back so you are in kneeling lunge then stepping the other foot back to join it so you are back in high kneeling) (15# DBs)
  3. Pop squat (squat jack the legs, tapping one hand to floor when in squat)
  4. Repeat #1-3 two more times

30 second rest

Circuit 3:

  1. Push press & twist (squat w/ DBs at shoulders and when you stand do one overhead shoulder press while twisting torso to side, alternate sides when doing overhead press) (15# DBs)
  2. Skull crush & crunch (lay on back with a DB in each hand, both legs are extended straight to ceiling, crunch upper body while reaching DBs toward toes, at bottom of crunch when shoulders are back on the mat, do one skull crusher) (12# DBs)
  3. Butt kick jacks (jumping jack arms, legs also jack but when they are wide you are also doing a single leg hamstring curl, alternating legs, opposite hand reaches behind you to tap heel when doing hamstring curl)
  4. Repeat #1-3 two more times

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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