full body metabolic conditioning - intermediate · © yuri elkaim – the all-day fat burning...
TRANSCRIPT
© Yuri Elkaim – The All-Day Fat Burning Workouts
Full Body Metabolic Conditioning (FBMC) - INTERMEDIATE
INSTRUCTIONS: Begin with a 5-minute aerobic warm-up followed by dynamic warm-up/foam rolling. Complete 2 sets of tri-set #1, allowing 15 seconds of rest between each exercise. Then complete interval speed bursts. Rest 2 minutes, then move onto to tri-set #2, complete 2 sets with 15 seconds rest between exercise. Finish by completing interval speed bursts. End workout with a cool down and further foam rolling.
TRI-SET #1 Set 1
Reps | Weight Set 2
Reps | Weight Set 1
Reps | Weight Set 2
Reps | Weight Set 1
Reps | Weight Set 2
Reps | Weight
DB/KB Front Squats 6 | 6 | 6 | 6 | 6 | 6 |
Renegade Rows 6 | 6 | 6 | 6 | 6 | 6 |
Double Kettlebell Swings 6 | 6 | 6 | 6 | 6 | 6 | Interval Speed Bursts
10 sec @ 100%
20 sec recovery
Repeat 4 times
TRI-SET #2
Step-Ups 6 | 6 | 6 | 6 | 6 | 6 |
Chest Press 6 | 6 | 6 | 6 | 6 | 6 |
Pull Ups 6 | 6 | 6 | 6 | 6 | 6 | Interval Speed Bursts
10 sec @ 100%
20 sec recovery
Repeat 4 times
Note: For each set, the number of reps is allotted on the left. On the right (after the |) record the amount of weight lifted. This sheet provides space to track this workout 3 times. Print additional copies if needed.
© Yuri Elkaim – The All-Day Fat Burning Workouts
EXERCISE PICTURES
TRI-SET #1 DB/KB Front Squats
© Yuri Elkaim – The All-Day Fat Burning Workouts
Renegade Rows
Double Kettlebell Swings
© Yuri Elkaim – The All-Day Fat Burning Workouts
TRI-SET #2 Step-Ups
Chest Press
© Yuri Elkaim – The All-Day Fat Burning Workouts
Pull Ups