Charlie Mike: Day 38 - Metabolic Conditioning

This is the last day of conditioning circuits you'll do. But don't limp across the finish line! You can and will finish strong today.

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Circuit training is a great way to build muscle and torch body fat at the same time. Sounds simple enough, right? But as you know by now, simple doesn't mean easy.

Perform the first circuit as quickly as you can, but make sure you're doing the movements properly. Don't use weight that's so light you can't even feel it, but don't go so heavy that you have to rest after every rep. If dips are difficult for you, feel free to use a band or help from a machine to get them done. If you're in a commercial gym, bring your dumbbells over to where you're doing dips so you can get from one exercise to the other quickly.

The second circuit is a tad more complicated. Each time you go through all three exercises, you'll decrease the reps by two. If push-ups are easy for you, I challenge you to perform clap push-ups. Increasing the difficulty of the workout will slow it down, but that's not a big deal if you're pushing yourself!

Day 38: Metabolic conditioning

Conditioning

Circuit: 3 rounds without stopping, then rest 5-10 minutes
1

Dip

8 reps (band assist if necessary)
Dip Dip
Decline push-up Decline push-up
Dumbbell pull-over Dumbbell pull-over

Circuit: 1 round without stopping
2

Push-up

10 reps (if possible, clap push-up)
Push-up Push-up

Sprint

50 meters
Sprint Sprint
Toes-to-bar Toes-to-bar

Push-up

8 reps (if possible, clap push-up)
Push-up Push-up

Sprint

50 meters
Sprint Sprint
Toes-to-bar Toes-to-bar

Push-up

6 reps (if possible, clap push-up)
Push-up Push-up

Sprint

50 meters
Sprint Sprint
Toes-to-bar Toes-to-bar

Push-up

4 reps
Push-up Push-up

Sprint

50 meters
Sprint Sprint
Toes-to-bar Toes-to-bar

Push-up

2 reps
Push-up Push-up

Sprint

50 meters
Sprint Sprint
Toes-to-bar Toes-to-bar


Don't forget to write down your circuit times, what weights you used, and how you felt after finishing the workout.

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