Friday, August 13, 2010

Going Metabolic with Cardio/Core Workout

Hey Everyone,

I hope you all had a great week and hooray for the weekend!

Tamara and I just got in last night and we are suffering "the jet lag" a little bit:) Wide awake at 2 am isn't the greatest feeling but I thought I would use that time productively and get one of the videos that we filmed for you all ready to go! So our first video of the week is a metabolic workout that involves some core exercises mixed in with some shuttle runs!

The timed intervals that we used in the video, which to save time didn't include the full time, was 30 seconds of a core exercise with 30 seconds of a shuttle run. Perform this interval for each of the plank variations and rest 1-2 minutes after the round is completed and continue for 3-4 rounds depending on your fitness level. For more difficulty you could use the advanced versions of the planks or increase the interval time that you run by 5 to 10 seconds, i.e. 30 second plank 35-40 second shuttle run. For a regression you can replace the shuttle run with a high knee march in place for 30 seconds.

This workout is a bodyweight based supplementary metabolic programme, that will force your body to increase its metabolism post workout. You will continue to burn body fat for hours afterwards aswell as improving and strengthening your core !

If you have any questions or comments we would love to hear them! Next week we will have Bodyweight Workout B for you to include in your "Take Anywhere" Training Programme so stay tuned.


  1. Thanks Ryan,

    I loved the exercises, especially the variations, which meant that i could find the right level for me. A great workout and one i will definately do again!!!

  2. Glad you enjoyed it Rob! Great workout to do on the beaches of Mexico!!! We will come up with a couple of more metabolic workouts to get you working hard and getting results.