Workout of the week: 12-min metabolic strength workout

5th August 2024

ALL LEVELS / metabolic strength workout / 12 minutes

Equipment: Dumbbells

Metabolic training is a popular approach and one of our favourites because it maximises calorie burn during and after you work out. This method combines high-intensity and moderate-intensity compound exercises, which engage multiple muscle groups simultaneously.

In this metabolic strength workout, the number of reps will provide an additional challenge, further intensifying the session. This workout has just 3 full-body exercises, to be completed over 5 rounds, with the following rep scheme: 22-16-10-16-22. The main goal is to complete it all in 12 minutes only.

Plank row
Curl to shoulder press
Dumbbell lunges

Ready to get stronger?

WORKOUT SETUP

3 exercises
22-16-10-16-22 reps
5 rounds
Little to no rest
12 minutes total
Equipment: Dumbbells

WORKOUT EXERCISE LIST

5 rounds

1 – PLANK ROW

22-16-10-16-22 reps

Assume a pushup position and place your hands on a set of dumbbells.
Ensure your arms remain fully extended, aligning your hands beneath your shoulders and orienting your palms toward each other.
Maintain your core engaged, keeping your elbows close to your body, and lift a single dumbbell off the floor.
As you raise your elbow as high as possible, contract your shoulder blades together.
Perform the same motion with the opposite arm.
Continue alternating between arms.

2 – CURL TO SHOULDER PRESS

22-16-10-16-22 reps

Grab two dumbbells with adequate weight for your fitness level.
Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
Slowly raise your forearms forward until your wrist rests above your elbow.
Now explosively lock out your arms and raise the dumbbells above your head.
Hold the position for a second and return to the starting point by reversing the motion.
Repeat.

3 – DUMBBELL LUNGES

22-16-10-16-22 reps

Stand tall and hold the dumbbells by your shoulders.
Step your right leg forward keeping the heel down.
Raise the heel of the left leg.
Then, lower the torso until the back knee touches the ground, with a full hip and knee extension.
Repeat.