Date: Saturday, March 8, 2025
Duration: 45 minutes Focus: Full-body strength, endurance, and metabolic conditioning Equipment: Kettlebell, dumbbell, bodyweight
Warm-Up (10 minutes)
Main Workout: MetCon Circuit (25 minutes)
Perform 4 rounds with 2 minutes rest after each round.
Optional Advanced Tier: The Overdrive Challenge (5 minutes)
Perform 2 rounds with minimal rest:
Finisher: Tabata Burnout (4 minutes)
Perform 8 rounds of 20 seconds work / 10 seconds rest:
Cool-Down (6 minutes)
Focus & Benefits
Strength & Power: Renegade rows and clean & press build upper-body strength and explosiveness.
Endurance: Weighted step-ups and kettlebell swings challenge muscular stamina and cardio fitness.
Metabolic Burn: Tabata finisher spikes heart rate for maximum calorie burn (~500-600 kcal). Pro Tip:
Hydrate with coconut water post-workout to replenish electrolytes naturally. Pair it with a protein-rich snack like Greek yogurt + berries to aid muscle recovery and reduce soreness.
Crush your Saturday workout! 🔥