Total Body MetCon Workout is Day 24 in Heather Robertson‘s 12 Week 4.0 program. This was an intense total body strength workout. Very metabolic. Every exercise is a full body exercise working the upper and lower body and sometimes the core within the movement combo. By the end of this workout my shoulders were seriously fatigued. My left shoulder (problem shoulder) was even protesting the shoulder stretch at the end! But not injured or anything. It is just weaker than my right. According to my Apple watch I spent nearly 14 minutes of this workout in my peak heart rate zone so I got some cardio, too!
The exercises are done interval style: 40 seconds of work followed by 20 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 the next exercise. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy.
Total Body MetCon Workout is 38:32 minutes; 30 second intro, 2:15 minute warm up and 4:30 minute stretch. Equipment: light, medium and heavy dumbbells and a fitness mat. The weights listed below are what I used.
Circuit 1:
- Lunge & snatch (hold one DB in one hand, hinge forward reaching DB toward floor deadlift style, as you stand raise DB upright row style, then do a single arm overhead press as you step one leg back into a reverse lunge) (one 15# DB)
- Repeat #1 on other side of body
- Chest press bicycle (lay on back with legs raised and knees bent at 90 degrees, do a chest press while bicycling legs) (30# DBs)
- Deadlift & row (deadrow–hinge forward into a deadlift, hold and do one double arm back row then return to standing upright) (30# DBs)
- Push press (squat w/ DBs at shoulders, when you stand do an overhead shoulder press) (20# DBs)
- Repeat #1-5 two more times
30 second rest
Circuit 2:
- Squat & curl (stand with legs wide and a DB in each hand, lower into a sumo squat and hold while doing one double arm bicep curl then stand) (16.5# DBs)
- Stand & press (start in high double kneeling holding one DB on both hands behind head, step one foot forward into kneeling lunge, step other foot forward into squat then stand, straighten arms raising DB overhead, return DB behind head and reverse motion stepping one foot back into kneeling lunge then other foot back into high double kneeling) (one 25# DB)
- Plank pass through (in straight arm plank with one DB on floor outside of one hand, reach under body with other hand, grab DB and pull it under body to other side, set DB on floor, alternate sides) (one 25# DB)
- Lunge, curl & raise (do alternating reverse lunges, each time you lunge you will do a straight arm side raise alternated with a hammer curl) (8# DBs)
- Hi-lo swing (hold a DB in each hand, swing DBs overhead while standing, squat and swing DBs up to shoulder level in a straight arm front raise) (10# DBs)
- Repeat #1-5 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.
