Much has been made of high intensity metabolic conditioning and its benefits. Studies show that this type of training can increase aerobic fitness to the same extent as long sessions of traditional cardio, in addition, it improves muscular endurance and speeds up metabolism better than cardio itself.
There are many types of workouts created with these bases, however, some leave better results than others. This time we bring you MetCon3 , a training circuit created by John Cianca, certified trainer and fitness instructor at Equinox, ideal for working your entire body and obtaining excellent results in a short time.
What is MetCon3?
Its name comes from the conjunction of Metabolic Conditioning and the 3 is due to the 3 types of metabolic systems that it works: 2 anaerobic (phosphagen and glycolytic) and 1 aerobic. It is a high intensity interval metabolic conditioning workout that acts as a fat burner. Metabolic conditioning improves the storage and delivery of energy through metabolic systems, it is designed to burn the maximum amount of calories possible during training and the hours that follow.
How does MetCon3 work?
Complete 3 sets of the following exercises in the order we show you. Perform each exercise for 1 minute without taking breaks between each of them. You can take the break when you finish a series, lasting between 60 to 90 seconds. When you complete all 3 sets, perform 20 reps of the 3 “metabolic finishers” that will get your heart rate up.
MetCon3 metabolic conditioning circuit
1. Reverse lunge with hammer curl
This exercise is a variant of the dumbbell reverse lunge but accompanied by a hammer curl. Stand with the dumbbells at your sides. Lower your left leg into a reverse lunge so that your right knee is at a 90 ° angle. Raise the dumbbell and then lower it. Stand up again and lift your left leg until your thigh is parallel to the floor. Repeat for 30 seconds and then switch legs.
2. Man Maker
Stand with your feet shoulder-width apart. Keep the dumbbells in front of your legs. Lower to the squat position and then jump to the plank position leaning on the dumbbells, being like this, bring the right dumbbell towards your chest so that your arm is parallel to the ground and the elbow is close to your side. Repeat with the other arm, then return to the squat position and finish by lifting yourself up and raising the dumbbells to the sky. Repeat the exercise for a minute.
3. The skater
Hold a dumbbell vertically in front of you with both hands. Jump on your right leg while picking up the left and then jump on your left leg while picking up the right. Swing the dumbbell from side to side depending on which leg you are jumping on. Repeat 1 minute.
4. Cross squat
Stand holding the dumbbells on your shoulders and your elbows close to your sides. Keeping your lower back straight, your right leg diagonally behind your left leg as a crossed lunge. Do it again with the other leg. Do this exercise for 1 minute.
5. Flexion and side plank
Starting in a high pushup or plank position, do a pushup and then work your way up to the starting position. Then, stretch out your right arm and hold onto it, bring your left arm up pointing to the sky and your body looking to the left side. Repeat on the other side. Do this exercise for 1 minute.
6. Burpees
Stand with your feet hip-width apart. Bring your arms to the ground and get into a plank position. Do a push-up, jump back, and do a standing high jump by raising your hands to the sky.
7. Lateral lunge with reach
Holding a dumbbell in front of you with both hands, do a lateral lunge leaning on your right leg and keeping your left straight. Extend both hands in front of you keeping your spine straight. Return the dumbbell to your body and repeat for 30 seconds. Switch legs and repeat another 30 seconds.
8. Single leg deadlift
Stand holding the dumbbells at the sides of your body. Lift your left leg off the ground making your thigh parallel to the ground. Bring your left leg back so that your body forms a straight line and draw the dumbbells to your chest with your shoulders pressed to your sides. Lower the dumbbell and return to the starting position. Repeat for 30 seconds. Then switch legs and repeat for another 30 seconds.
9. Skater
Repeat exercise 3.
10. Seated dumbbell rotations
Sit with your legs partially bent, keeping your feet on the floor (you can lift your feet to increase the difficulty) and keep your spine neutral. Take a dumbbell in both hands and roll it from side to side for 1 minute.
Metabolic Finishers
1. Knees up
Bring your knees up to your hips at a pace as if you were running. Do 20 reps on each side.
2. Mountain Climbers
In a high plank position, bring your knees back and forth with your arms extended. Do 20 reps per side.
3. Star Jack
Squat with your feet not so far apart and with your arms crossed in front of you, close to your chest. Jump up and spread your arms and feet as wide as you can while in the air. Land gently in the starting position with your knees bent. Do 20 reps.
conclusion
With MetCon3 you push your body to the limit using your aerobic and anaerobic capacity in conjunction with cardiovascular and resistance training. In this way, you exercise all the muscles of your body. The training is so intense that each 45-minute session, including warm-up and cool-down, will leave you exhausted. Remember that you must maintain a weight that challenges you but allows you to perform the movements correctly.
What do you think of this routine? Do you feel ready to do it? Let us know!
Reference
- Hughes, L. The Metabolic Conditioning Circuit to Challenge Your Whole Body for Greatist. [Revised in February 2016]
