Full Body Metabolic Conditioning - ADVANCED€¦ · Complete 2 sets of tri-set #1, allowing no rest...
Transcript of Full Body Metabolic Conditioning - ADVANCED€¦ · Complete 2 sets of tri-set #1, allowing no rest...
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© Yuri Elkaim – The All-Day Fat Burning Workouts
Full Body Metabolic Conditioning (FBMC) - ADVANCED
INSTRUCTIONS: Begin with a 5-minute aerobic warm-up followed by dynamic warm-up/foam rolling. Complete 2 sets of tri-set #1, allowing no rest between exercises. Then complete interval speed bursts. Rest 2 minutes, then move onto to tri-set #2, complete 2 sets with no rest between exercises. 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 Squat Press 6 | 6 | 6 | 6 | 6 | 6 |
Renegade Row Push-Ups 6 | 6 | 6 | 6 | 6 | 6 | Front Loaded Reverse Lunges 6 | 6 | 6 | 6 | 6 | 6 |
Interval Speed Bursts
10 sec @ 100%
10 sec recovery
Repeat 6 times
TRI-SET #2
Knee Drive Step-Ups 6 | 6 | 6 | 6 | 6 | 6 | Alternating DB Chest Press 6 | 6 | 6 | 6 | 6 | 6 |
Pull Ups 6 | 6 | 6 | 6 | 6 | 6 | Interval Speed Bursts
10 sec @ 100%
10 sec recovery
Repeat 6 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.
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© Yuri Elkaim – The All-Day Fat Burning Workouts
EXERCISE PICTURES
TRI-SET #1 DB/KB Squat Press
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© Yuri Elkaim – The All-Day Fat Burning Workouts
Renegade Row Push-Ups
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© Yuri Elkaim – The All-Day Fat Burning Workouts
Front Loaded Reverse Lunges
TRI-SET #2 Knee Drive Step-Ups
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© Yuri Elkaim – The All-Day Fat Burning Workouts
Alternating Dumbbell Chest Press
Pull Ups