Body Force Fitness

The Workout of the week for this week is called Metabolic Maniac. It’s an in your own space workout and only requires a set of Kettlebells or 2.

The Metabolic Maniac Workout

Complete all 3 Blocks

Block 1: 12 Minutes

Double Kettlebell Clean x2

See-Saw Press x1 Each Side

Front Squats x3

Block 2: 2 Rounds

Double Kettlebell Swings x10

Double Kettlebell Snatch x10

Double Kettlebell Front Squat x10

Double Kettlebell Clean and Press x10

Push-ups x10

Double Kettlebell Bent Over Row x10

Block 3: 5 Minutes

Plank Hold

How to Perform Metabolic Maniac

Prepare

By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

 

The Workout

You will need a set of kettlebells, maybe 2. A light set for Block 1 and a heavier set for Block 2. Select weights that are challenging. 

After you complete a warm-up, grab your equipment and start your workout. Rest between blocks.

Block 1: Start your 12-minute timer. Perform the 3 exercises in a complex, one right into the next. Perform 2 Kettlebell cleans. From the top position of the second clean, go right into the see-saw press, pressing one side overhead then the other. Finally, with both kettlebells back in the front racked position perform 3 front squats. Return the kettlebells to the floor, reset and repeat for 12 minutes.

Block 2: Complete 2 rounds, 10 reps of each exercise. Go as heavy as you can while maintaining good form.  Rest briefly between each exercise, there is not time element on this block.

Block 3: Start a 5-minute timer. Assume the plank position and hold for as long as possible. If you need to rest make it as short as you can and resume the plank. The idea is to hold the plank as much of the 5 minute time as you can.

Watch the Demonstration Video

 

Make sure to check out our workout videos and blogs on our blog page: http://www.bodyforcefitness247.com/blog/

Learn more about the People of Body Force, Click Here

Start Your 30-Day VIP Trial Today