Metabolic Conditioning Routine

**Click on the exercise names for a video demo.

Warm up – 3 Rounds 

10 steps Crab Walk
10 steps Bear Crawl
10 Broad Jumps

Workout –

High Intensity Interval Training – 

Reverse Burpees / Burpees
Jump Squats
Mountain Climbers
Hollow Rock / V-up Hold / Leg Raises
Bear Crawl
High Knees

Based on your fitness level select the work / rest interval and the number of rounds to repeat from below. E.g – Beginners perform each exercise for 15 secs with 15 secs rest in between. Once you complete a round, rest for a min and then repeat all the exercise.

Select your Fitness level & Program –
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – :15 sec work – :15 sec rest
Total of 2 rounds

Intermediate – :15 sec Work – :10 sec rest
Total of 3 rounds

Advance – :20 sec work – :10 sec rest
Total of 4 rounds