When I set out to do the workout in this post, I had no intention of sharing it with you. I just wanted to do a kickass workout.

But it made me feel so good, I can’t help myself! In fact, I’m still under the influence of post-exercise afterglow.

This workout came about because I needed a total-body workout that revved up my metabolism to burn off some fat – and not just burn it off now, but throughout the rest of the day.

You see, I’m in a little weight loss challenge with someone, trying to get to a certain number on the scale in eight weeks. (Personal aside: Holy cow. I just did the math. I need to stay serious about this!)

Anyway: To get to my goal, I need to be tactical in both my workouts and nutrition.

So I’m going to be doing a lot of metabolic resistance training, along with some intervals, agility and speed workouts. Plus, ample recovery work because too much stress = fat storage.

Metabolic Resistance Training

Today was a metabolic circuit workout, which involved doing big weighted “compound” exercises involving different parts of the body, sandwiched between some recovery cycles.

Compound exercises – like deadlifts, pull-ups, and wood chops – use several different muscle groups at once, elevating the fat burn AND the intensity.

The idea is to go as hard and fast as possible with excellent form during the exercises, and use the cardio sessions as active recovery. 

Here’s the workout, which (true confessions) I pieced together during the first 5 minutes on the stairclimber:

  • 5 minutes stairclimber
  • 5 Stability Ball Walkouts
  • 15 Kettlebell Sumo Deadlifts
  • 15 Box Jumps (with step down) (note: I avoid swinging my arms during these, so the power comes from my lower body)
  • Pullups, to failure, from dead hang
  • 10 Single-Leg Deadlifts holding kettlebells, each side
  • 15 Triceps Band Press Downs 
  • 10 Kettlebell Woodchops, each side, strict form

I did the circuit (including the stairclimber) 3 times through, and then finished with a final 5-minute cardio cool down on the stationary bike. It took about 40 minutes to get through, with a little break to refill the water bottle.

My heart rate spiked into the “peak” category a few times, which is awesome because that means I’m going to get the afterburn affect, as my body burns even more calories over the next several hours returning the body systems to normal.

Give this one a try and let me know how it goes!

You can save the image below to your phone so you can keep it nearby for reference during your workout. Simply click the image for the full-size version and save it for later use.
Metabolic Conditioning Circuit


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