Weekend Warrior Metabolic Workout – Orlando Boot Camp

Weekend Warrior Metabolic Workout – Orlando Boot Camp  March 23, 2012

Happy Friday!  

I know many of you are going out of town for spring break this weekend, so I wanted to give you a short, but EFFECTIVE metabolic workout you can try wherever you are.

There are only bodyweight exercises in this one, so you won’t need any weights or have any excuses! 🙂 


Warm up well:  5-10 minutes (light jog and stretch out)

Directions: Complete this GIANT Circuit:  5 Sets as fast as you can (with perfect form).  20 seconds each exercise with no rest between each exercise.

  • 20 sec Push-ups
  • 20 sec Knees-to-elbows (description below)
  • 20 sec Burpees
  • 20 sec Squat Jumps
  • 20 sec Bicycle crunches
  • 20 sec V-jumps
  • 20 sec Flutter kicks
  • 20 sec Superman hold
  • 20 sec Jump lunges
  • 20 sec Russian twist
  • 20 sec High Knees 


2 minutes rest between each giant set


Then, complete 3 Sets of the following core circuit (30 sec per exercise):


  • 30 sec Plank
  • 30 sec Side plank with a dip – left side
  • 30 sec Plank
  • 30 sec Side plank with a dip  – right side
  • 30 sec Hip Bridge hold


1 minute rest between sets


Cool down & Stretch (5-10 minutes)

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