ALL LEVELS / metcon strength workout / 30 minutes
Equipment: Dumbbells
Metcon may sound like a code name for a tech convention or a type of AI tool; in reality, however, it’s simply short for metabolic conditioning, a training method that combines strength and cardio into fast-paced, high-intensity workouts. The goal is to bring cardio into the equation during a strength session, making it a very different approach from the usual strength routines that rely on long rest periods and machines.
That’s exactly what you’ll find in this metcon strength workout. It consists of 4 exercises, with 10 reps each, to complete for 10 rounds, with no rest between them. And there’s a catch, too, to make it more interesting: at the end of each round, you do 12 push-ups. The total time for this session should be around 30 minutes.
- Dumbbell push press
- Bent-over dumbbell row
- Standing dumbbell curl
- Push-ups
Let’s conquer this challenge!
WORKOUT SETUP
- 4 exercises
- 10 reps
- 10 rounds
- 4th exercise 12 reps
- Little to no rest
- 30 minutes
- Equipment: Dumbbells
WORKOUT EXERCISE LIST
10 rounds
1 – DUMBBELL PUSH PRESS
10 reps
- Stand with your feet shoulder-width apart and hold the dumbbells at shoulder height.
- Dip slightly into a shallow squat, then explosively extend your hips and legs to help press the dumbbells overhead.
- Lock out your arms at the top, then lower the weights back to shoulder level and repeat.
2 – Dumbbell bent over row
10 reps
- Hold a dumbbell in each hand and hinge at the hips until your torso is nearly parallel to the floor.
- Keep your back flat, core engaged, and shoulders set.
- Pull the dumbbells toward your torso by driving your elbows back and squeezing your shoulder blades together.
- Lower the weights slowly and repeat with control.
3 – STANDING DUMBBELL CURL
10 reps
- Stand tall with a dumbbell in each hand, arms fully extended and palms facing forward.
- Keep your elbows close to your sides and your core engaged throughout the movement.
- Curl the dumbbells up toward your shoulders while keeping your upper arms still.
- Squeeze your biceps at the top, then lower the weights slowly and with control.
- Repeat.
4 – PUSH-UPS
12 reps
- Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
- Engage the core and glutes.
- Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
- Push the body upwards and return to the start position.
- Repeat.
There you have it: your metcon strength workout is done. Pick your next one below:
- 30-min metcon strength workout
- 25-min quad strength workout
- 20-min shoulder superset workout
- 35-min hybrid conditioning workout
- 35-min lower-body workout
- 40/20 interval strength workout
- 40-min biceps and triceps superset workout
- 45-min AMRAP Hybrid workout
- 300-reps metabolic strength workout
- 30-min chest and back superset workout
- 25-min Smith machine upper-body workout
- 30-min kettlebell pyramid workout
