top of page

Metabolic Mayhem

Date: Saturday, February 22, 2025 

Duration: 25 minutes (35 minutes with advanced complex included). 

 

Warm-Up (4 minutes) 

Jumping Jacks (45 seconds)

Arm Circles (15 seconds forward/15 seconds backwards)

High Knees (30 seconds)

Dynamic Side Lunges (10 reps per side) 

Main Workout (18 minutes | HIIT Circuit) 

Complete 3 rounds of the circuit below, resting 20 seconds

between exercises and 60 seconds between rounds.

 

Kettlebell Goblet Squat (12 reps | Substitute: Bodyweight Squat Hold + Pulse)

Dumbbell Renegade Row (10 reps per side | Substitute: Plank Shoulder Taps)

Burpee to Push-Up (10 reps | Modify: Step-back Burpee)

Mountain Climber Twists (20 reps total)

 

Optional Advanced Complex

 

After the main circuit, advanced athletes can choose to perform 5 sets of:

 

Rest 45 seconds between sets.

 

Finisher: Ab Annihilation - (5 minutes) 

EMOM (Every Minute on the Minute)

 

Minute 1: 15 Sliding Ab Tucks

Minute 2: 20 Russian Twists (bodyweight or using weight)

Minute 3: 15 Reverse Crunches

Minute 4: 30-second Hollow Body Hold

Minute 5: MAX Reps Bicycle Crunches

 

Scale down reps if needed, but maintain intensity.

 

Cool-Down (4 minutes) 

Child’s Pose (1 minute)

Seated Forward Fold (30 seconds)

Figure-4 Stretch (30 seconds per side)

Overhead Triceps Stretch (30 seconds per arm)

Pro Tip: Pair this workout with a high-protein meal within 90 minutes post-exercise to maximize fat loss and muscle recovery. Aim for 30g of protein (e.g., 1 scoop whey + 1 cup Greek yoghurt)

bottom of page