» The BEST Metabolic Workout for Optimal Health (40 Exercises!)

The BEST Metabolic Workout for Optimal Health (40 Exercises!)
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It’s show time! If you’ve stuck with June’s workouts you have worked your way up to the ultimate 40 exercise metabolic (aka HIIT) workout to really kickstart your summer. If you do this workout you WILLLLLLL and I mean WLLLLLL see the results you’ve always wanted. Don’t freak out by the number of exercises, simply print this page, using the print icon, and take it with you to the gym. Or, if you’re doing this workout at home feel free to pause the video at each round and complete each round at at time. I’d love to hear how you do on this workout so be sure to leave your comments in the comment box on YouTube. Be sure to LIKE this video and always share these videos with friends, family, and co-workouts! My goal is to get you in the best shape of your life.. if you let me that is! Let’s do this

Set Your Gymboss Interval Timer to:
6 Rounds
10 Sec Rest
35 Sec Work

…Exercises
Bosu Back Extension 3 sec Holds
Bosu Opposite Knee to Elbow Crunch
Left Weighted Crescent Lunge Row & Press
Right Weighted Crescent Lunge Row & Press
Upright Bicycle Press Ups
Upright Row & Flys

…Detail
10 Sec Rest
35 Sec Bosu Back Extension 3 sec Holds

10 Sec Rest
35 Sec Bosu Opposite Knee to Elbow Crunch

10 Sec Rest
35 Sec Left Weighted Crescent Lunge Row & Press

10 Sec Rest
35 Sec Right Weighted Crescent Lunge Row & Press

10 Sec Rest
35 Sec Upright Bicycle Press Ups

10 Sec Rest
35 Sec Upright Row & Flys

Continue these exercises in this order until your interval timer beeps.

Rest 2 Minutes

ROUND #2

Set Your Gymboss Interval Timer to:
39 Rounds
10 Sec Rest
35 Sec Work

…Exercises
Set Your Internval Timer to:
13 Rounds, 10 Sec Rest, 35 Sec Work
Strict Deadlift & Press
Right Bicep Curl Leg Lift
Left Bicep Curl Leg Lift
Hop Scotch Close Steps
Right Weighted 3 Pulse Lunge Jumps
Left Weighted 3 Pulse Lunge Jumps
Right Side Crunch
Left Side Crunch
Burpee Jumping Lunge
Alt Strict Leg Deadlift
Right Bosu Side Crunch
Left Bosu Side Crunch
Weighted Skier Squats

…Detail
10 Sec Rest
35 Sec Strict Deadlift & Press

10 Sec Rest
35 Sec Right Bicep Curl Leg Lift

10 Sec Rest
35 Sec Left Bicep Curl Leg Lift

10 Sec Rest
35 Sec Hop Scotch Close Steps

10 Sec Rest
35 Sec Right Weighted 3 Pulse Lunge Jumps

10 Sec Rest
35 Sec Left Weighted 3 Pulse Lunge Jumps

10 Sec Rest
35 Sec Right Side Crunch

10 Sec Rest
35 Sec Left Side Crunch

10 Sec Rest
35 Sec Burpee Jumping Lunge

10 Sec Rest
35 Sec Alt Strict Leg Deadlift

10 Sec Rest
35 Sec Right Bosu Side Crunch

10 Sec Rest
35 Sec Left Bosu Side Crunch

10 Sec Rest
35 Sec Weighted Skier Squats

 Continue these exercises in this order until your interval timer beeps.

Rest 2 Minutes

ROUND #3

Set Your Gymboss Interval Timer to:
11 Rounds
10 Sec Rest
35 Sec Work

…Exercises
Burpee Bicep Curl
Squat & Punch
Right Lateral Donkey Kick Toe Point
Left Lateral Donkey Kick Toe Point
Right Crescent Lunge Bicep Curl
Left Crescent Lunge Bicep Curl
Right Side Plank Bicep Curl
Left Side Plank Bicep Curl
Right Woodchop Bicep Curl
Left Woodchop Bicep Curl
Weighted Crunch

…Detail
10 Sec Rest
35 Sec Burpee Bicep Curl

10 Sec Rest
35 Sec Squat & Punch

10 Sec Rest
35 Sec Right Lateral Donkey Kick Toe Point

10 Sec Rest
35 Sec Left Lateral Donkey Kick Toe Point

10 Sec Rest
35 Sec Right Crescent Lunge Bicep Curl

10 Sec Rest
35 Sec Left Crescent Lunge Bicep Curl

10 Sec Rest
35 Sec Right Side Plank Bicep Curl

10 Sec Rest
35 Sec Left Side Plank Bicep Curl

10 Sec Rest
35 Sec Right Woodchop Bicep Curl

10 Sec Rest
35 Sec Left Woodchop Bicep Curl

10 Sec Rest
35 Sec Weighted Crunch

Continue these exercises in this order until your interval timer beeps.

Rest 2 Minutes

ROUND #4-final round

Set Your Gymboss Interval Timer to:
30 Rounds
10 Sec Rest
35 Sec Work

…Exercises
Burpee Tricep Row
Burpee Knee to Elbow + Press
Jumping Press Outs
Weighted Arm Rolls
Right Tricep Row One Leg Balance
Left Tricep Row One Leg Balance
Wide Knee to Elbow Crunch
Right Bosu One Leg Balance & Press
Left Bosu One Leg Balance & Press
Wide Knee to Elbow Crunch
Bosu Weighted Standing Crunch Twist

…Detail
10 Sec Rest
35 Sec Burpee Tricep Row

10 Sec Rest
35 Sec Burpee Knee to Elbow + Press

10 Sec Rest
35 Sec Jumping Press Outs

10 Sec Rest
35 Sec Weighted Arm Rolls

10 Sec Rest
35 Sec Right Tricep Row One Leg Balance

10 Sec Rest
35 Sec Left Tricep Row One Leg Balance

10 Sec Rest
35 Sec Wide Knee to Elbow Crunch

10 Sec Rest
35 Sec Right Bosu One Leg Balance & Press

10 Sec Rest
35 Sec Left Bosu One Leg Balance & Press

10 Sec Rest
35 Sec Wide Knee to Elbow Crunch

10 Sec Rest
35 Sec Bosu Weighted Standing Crunch Twist

Continue these exercises in this order until your interval timer beeps.

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