40 Min Full Body MetCon is Day 50 in Heather Robertson‘s HR12Week 5.0 program.
I know when I see MetcCon in the title of one of Heather’s workouts it will be tough. This is a full body workout full of compound 4 limb moves that work the entire body with a single exercise. My left shoulder (which is my “bad” shoulder) was really struggling with some of the exercises so I had to drop to lighter DBs when we repeated the exercise. Due to the compound nature of the exercises this workout gets pretty metabolic.
This workout is done interval style. The intervals are 40 seconds of work followed by 20 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.
40 Min Full Body MetCon is 40:16 minutes; 25 second intro, 4:40 minute warm up and 4 minute stretch. Equipment: dumbbells and fitness mat. Heather recommends light and medium dumbbells (5 to 25 pounds). The weights listed below are what I used.
Circuit 1:
- Deadlift & upright row (do one straight leg deadlift, as you raise out of deadlift, pull DBs up body into an upright row) (15# DBs)
- Push up & bear hop (do one push up (hands are holding DBs on mat), then jump feet in under you into bear pose (knees bent at 90 degrees and elevated a few inches off mat) then jump feet back into plank)
- Side lunge & press (stand holding one DB at shoulder, step out into side lunge, step back in and do a single arm overhead press while also raising same side knee) (one 18# DB first set, one 16.5# DB last 2 sets)
- Repeat #3 on other side of body
- Squat & cross punch (stand holding one light DB in each hand at shoulders, squat and when you raise out of squat do one cross punch, alternate arms when punching) (6# DBSs)
- Repeat #1-5 two more times
30 second rest
Circuit 2:
- Lunge & front raise (static/stationary lunge, hold one DB in same side hand as back leg, as you lower into lunge, lift DB forward into a straight arm raise and continue until DB is extended overhead with arm straight when you are bottom of lunge, lower arm same way (straight arm) as you raise out of lunge) (one 10# DBs first set, one 8# DB last 2 sets)
- Repeat #1 on other side of body
- Glute bridge & press (lay on back w/ knees bent and feet on mat close to glutes, holding a DB in each hand, arms/DBs are extended straight to ceiling, when glutes are on mat bend elbows into skull crusher, as you raise arms to ceiling lift hips into bridge) (15# DBs)
- Lay down push up (alternate one push up with one superman)
- Hi-lo swing (hold one DB by bar with both hands, squat while swinging DB between legs to forehead level (arms are straight), stand and swing DB overhead) (one 20# DB)
- 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.
