38 Min Full Body METCON is Day 3 in Heather Robertson‘s HR12Week 5.0 program. Heathers metabolic workouts are always tough and this one is no exception! Heather works your entire body using compound exercises that hit multiple muscle groups in the same exercise. Plus you get cardio! The longer intervals and shorter recoveries paired with the compound exercises will really get your heart rate elevated. According to my Apple Watch I spent a total of 13 minutes in Zone 5–my peak heart rate zone! Plus there is a tabata based finisher that is all cardio. This is an excellent and intense fat burning strength workout.
This is a circuit based workout. There are 3 circuits. In the first 2 strength circuits the intervals are are 45 seconds of work followed by 15 seconds of rest. The third and final circuit is cardio done tabata style: 20 seconds of work followed by 10 seconds of rest. 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. For the cardio moves in Circuit 3, Heather shows low impact modifications.
38 Min Full Body METCON is 38:57 minutes; 1:25 minute intro, 4:30 minute warm up and 4 minute stretch. Equipment: dumbbells and a fitness mat. Heather recommends 5-25 pound dumbbells. The weights listed below are what I used.
Circuit 1: (45/15)
- Alternating deadlift & lunge (alternate one deadlift with one reverse/step back lunge, alternate legs when lunging) (25# DBs)
- Push press & twist (stand w/ DBs at shoulders, squat and when you stand do one single arm overhead shoulder press while twisting torso to one side, alternate arms when doing shoulder press) (20# DBs)
- Stand up & drive (start in high double kneeling on mat holding one DB in both hands at chest, bring one leg forward so you are in kneeling lunge, raise to standing bringing other leg forward into a knee raise, reverse the motion and return to high double kneeling) (one 20# DB)
- Repeat #3 on other side of body (stepping out with other leg)
- Rear fly & kickback (alternate one bent over rear delt fly w/ one tricep kickback) (10# DBs)
- Front dumbbell swing (kettlebell swing using one DB held by bar with both hands) (0ne 25# DB)
- Repeat #1-6
30 second rest
Circuit 2: (45/15)
- Squat & cross punch (stand holding one light DB in each hand at shoulders, squat and when you stand do one cross punch, alternate arms when punching) (5# DBs)
- Side lunge & press (stand holding one DB in one hand at shoulder, step out into a side lunge, step back in and do one single arm overhead press while also doing a knee raise with same side leg) (one 20# DB first set, one 16.5# DB second set)
- Repeat #2 on other side of body
- Plank pass thru (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 20# DB)
- Pullover & press (lay on back with legs raised and knees bent at 90 degrees, holding one DB in both hands by bells, lower DB to chest, push DB to ceiling then do a pullover, legs remain raised and bent throughout) (one 30# DB)
- Alternating curtsy lunge (hold one DB in both hands goblet style and do alternating cross-back lunges) (one 30# DB)
- Repeat #1-6
30 second rest
Circuit 3: (20/10)
- Half burpee (start standing, squat placing hands on floor, jump feet back to plank, jump feet back in then stand)
- Repeat #1
- High knee run
- Repeat #3
- Power jack (sumo squat jacks)
- Repeat #5
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
