# Met-Con Mayhem April 13th Workout

If you missed our session this Wednesday there are #NoExcuses!  If time is your can take any piece of this workout and get after it!  We have a strength component, an "8 min Rush" Workout doing a circuit of 4 exercises AMRAP within an 8min period, and a Tabata routine which as we all know if done correctly will keep your metabolism going long after your workout.

Strength Circuit:

  1. Kettlebell Goblet Squat 4 x 10 reps (Zero rest)
  2. Total Body Crunch 4 x 10 reps (Zero rest)
  3. Alternation Prisoner Rev Lunges 4 x 10e side (Zero rest)
  4. KB Swings 4 x 20 reps(24kg men/16kg women) (Zero Rest)

Run through this circuit with minimal rest.

"8min Rush Workout"

  1. 8 Push ups
  2. 8 Jump Squats
  3. 8 MB Slams (15-25#)

8 minutes Total Run Time: Do 8 push ups, then 8 jump squats, then 8 medicine ball slams with a 15-25# med ball.  Repeat this circuit with a little rest as possible and count how many complete sets you get within the 8 min running time. (I bet you get 8 -10 rounds if you are going all out)

Tabata Circuit

  1. Thrusters
  2. Jumping Jacks

Body weight only 8 rounds of 20 seconds of balls out work with a 10 sec rest time.  Try and beat your count from the previous round.  You will go through 20sec of thrusters then rest for 10sec then go into your Jumping Jacks for 20sec and repeat for 4 rounds totaling 8 rounds and 4 minutes of work. 

#MYSTE #GetAfterIt #NoExcuses





Burning Fire Workout

This is a perfect workout for those who are on the road and don't have a lot of time or equipment. All you need is a stop watch (which everyone with a phone has) and your body weight. 
Complete 2-3 rounds with 90 sec rest in between (36min)30-45 seconds of work followed by 15 seconds of rest. 30 seconds for beginners and 45 for the more advanced. 

Each Round is only 10min long so that leave no room for any Excuses. 

Please make sure that you are properly warmed up prior to the start of this program. Warm Ups are just as important as your actual workout. 

  • Quad Thrust Burpee (4 Thrusters to Jump)
  • Push Ups w/Alt OH Reach
  • FWD-Rev Lunge Round#1: Rt Leg/ Round#2: Left Leg/ Round#3: Alternating Leg
  • Ab Scissors
  • Rotational Marching or High Knee hand Taps
  • Alternating Arm Leg Plank Stiff Arm/Superman
  • Rotating Mountain Climbers
  • Narrow stance Squat
  • Plank to Get Up
  • Bicycle Crunches


When your done let us know how you feel and post it here and on face book.