The Workout of the week for this week is called Metabolic Maniac. It’s an in your own space workout and only requires a set of Kettlebells or 2.
The Metabolic Maniac Workout
Complete all 3 Blocks
Block 1: 12 Minutes
Double Kettlebell Clean x2
See-Saw Press x1 Each Side
Front Squats x3
Block 2: 2 Rounds
Double Kettlebell Swings x10
Double Kettlebell Snatch x10
Double Kettlebell Front Squat x10
Double Kettlebell Clean and Press x10
Push-ups x10
Double Kettlebell Bent Over Row x10
Block 3: 5 Minutes
Plank Hold
How to Perform Metabolic Maniac
Prepare
By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
The Workout
You will need a set of kettlebells, maybe 2. A light set for Block 1 and a heavier set for Block 2. Select weights that are challenging.
After you complete a warm-up, grab your equipment and start your workout. Rest between blocks.
Block 1: Start your 12-minute timer. Perform the 3 exercises in a complex, one right into the next. Perform 2 Kettlebell cleans. From the top position of the second clean, go right into the see-saw press, pressing one side overhead then the other. Finally, with both kettlebells back in the front racked position perform 3 front squats. Return the kettlebells to the floor, reset and repeat for 12 minutes.
Block 2: Complete 2 rounds, 10 reps of each exercise. Go as heavy as you can while maintaining good form. Rest briefly between each exercise, there is not time element on this block.
Block 3: Start a 5-minute timer. Assume the plank position and hold for as long as possible. If you need to rest make it as short as you can and resume the plank. The idea is to hold the plank as much of the 5 minute time as you can.
Watch the Demonstration Video
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