ALL LEVELS / metabolic strength workout / 12 minutes
Equipment: Dumbbells & BikeErg
The name might sound like something out of a medical textbook, but a metabolic strength workout is pretty straightforward. It combines cardio and strength training to burn more calories during your workout, and keep that burn going afterwards. Plus, it boosts your metabolism and helps you build muscle.
Reap all these benefits in this metabolic strength workout. It contains just 2 exercises (one of them the mighty BikeErg), performed for 6 rounds. There’s no rest between exercises to keep your heart rate up, but you’ll get 30 seconds between rounds to catch your breath. All in, this workout takes just 12 minutes to complete.
- Devil Press – 10 reps
- BikeErg – 15/12 calories (M/F)
Ready? Let’s rev up your metabolism!
WORKOUT SETUP
- 2 exercises
- 6 rounds
- No rest between exercises
- 30 seconds rest between rounds
- 12 minutes total
- Equipment: Dumbbells & BikeErg
WORKOUT EXERCISE LIST
6 rounds
1 – Devil press
10 reps
- Place two dumbbells on the floor roughly shoulder-width apart from each other.
- Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor.
- Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor.
- Finish the move by locking them over your head, with your body fully stretched.
- From there, and while holding the dumbbells, get back on the floor for a burpee and repeat.
2 – BikeErg
15/12 calories (M/F)
Finished this metabolic strength workout? Your next one is waiting below:
- 20-min lat workout for strength
- 30-min chest and triceps workout
- 25-min lower-body strength workout
- 25-min bicep and tricep workout
- 20-min dumbbell compound workout
- 35-min glutes workout
- 15-min core and oblique workout
- 45-min back strength workout
- 100 reps dumbbell strength workout
- Full-body workout for time
- 30-min shoulder strength workout
- 40-min back strength workout
