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20-Minute Full Body MetCon
Welcome to my 20-minute full metabolic conditioning workout designed in an exciting time drop format. In this workout we repeat 8 moves for 3 rounds, where each round has a reduced working & rest time compared to the previous round. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 3 rounds of 8 full body moves. The work to rest ratio remains 2:1 in every round. The purpose of the workout is to build your strength and endurance with challenging compound movements. I used a set of 10 lb (4.5 kg) dumbbells.
Workout Video
Workout Breakdown
There are 3 rounds in this workout.
Round 1: 40 seconds work + 20 seconds rest
Round 2: 30 seconds + 15 seconds rest
Round 3: 20 seconds + 10 seconds rest
Exercises
- Front Lunge + Side Lunge + Lateral Raise
- Single-Leg Dead Lift + Upright Row
- Snatch + Reverse Lunge
- Plank Walk Out + Pushup
- 2 Punch Front + Narrow Overhead Press
- Oblique High March
- Squat + Curved Curl
- Standing Rainbow
