Now that I’ve trained my long-time client for six years, I’ve written hundreds of programs for him. And this one workout, that has been tweaked over and over, is one of his favorites of all time.
It’s a full metabolic conditioning workout, but with a unique twist…
When I typically write a conditioning workout, I usually don’t add a finisher, but with this one, it’s an option. You have to be feeling pretty crazy though.
If you do end up doing the finisher, rest for 2 minutes after the workout, then jump in (the finisher is only 5 minutes).
So without further delay, here is the infamous “Sweet 16” Metabolic Conditioning Workout including the optional 5-minute finisher. Remember – if your form is getting sloppy, you have to take a break during this density workout…
Sweet 16 Metabolic Conditioning Workout:
Do the following circuit as many times as possible in 16 minutes, resting only when needed.
1A) Shuttle Sprint (back and forth 6X)
1B) Renegade Row (6/side)
1C) Vertical Jump and Stick (6)
1D) Explosive Pushup or Triple Stop Pushup (6)
1E) Alternating Diagonal Lunge (6/side)
1F) X-Body Mountain Climber (6/side)
Optional Finisher (be sure to rest for 2 minutes before going to the finisher)
2) Total Body Extensions (30 seconds), rest 30 seconds – 5 rounds
That’s a “good times” workout… perhaps you can offset some of those pancakes you had this weekend? <== This is to me, not you