Thanksgiving Bodyweight MetCon Workout
Here to destroy those extra calories you consumed, as well as any splurging guilt
MetCon stands for Metabolic Conditioning, a high intensity interval training workout with plyometrics and bodyweight strength, but it’s designed to target a specific energy system. This gives you a serious fat-burning boost the rest of the day – while helping you get lean and strong! And burn off any seconds of pie you had.
I believe in splurging and taking care of your body! Here we go!
The Videos
Each video has a beginner, intermediate, and advanced modification. Watch each video through and choose which modification is best for you.
Schedule:
Do this workout as it fits into your schedule, but here’s what I recommend:
2-4 sets | 3 days this week| Alternate days with the Planksgiving workout!
Instructions:
The MetCon workout is a circuit. You’ll perform each exercise ten times with no rest (or resting only as needed) in between each. Move on to the next exercise quickly, and once you’ve completed all the exercises, cycle through again! This workout is best performed between 10-30 minutes!
It’s not meant to make you go FAST, so make sure you keep good form.
Sets= the number of times you go through the entire workout
Reps= number of times you do each exercise (in parentheses after each exercise listed)
Be careful, and listen to your own body! Don’t get above an 8.5 on the RPE scale! If you cannot do the assigned time or sets, just do what you can! MetCons get your heart rate high, so be especially careful and rest if needed.
Please talk with your doctor before starting a diet and exercise program. Perform exercises at your own risk.
I would recommend watching the videos before you start, and refresh yourself during rest time if needed. Hopefully next time you can go through it more quickly than before! :)
Order
Begin with the Warm Up and end with the Cool Down.
Perform these 10 exercises 10 reps each, and cycle through as many times as you can! Rest 30-60 seconds between sets.
- Squat Walks*
- Plank with Arm Circles*
- Front Jacks
- Split Squats*
- Boxers (punch to both sides = 1 rep!)
- Tricep Dips
- Glute Bridge Walk Outs*
- Knee Grabs
- Butt Kicks
- Shoulders Elevated Glute Bridge Hold
*= split reps between sides
This MetCon is killer. Your metabolism should be high for hours so you can deal with your family stress-free and eat your favorite pie without any guilt! Pair with our Planksgiving workout for the ultimate holiday workout platter ;)
And yes, it’s even a tough but awesome workout with beginner modifications. I’m so proud of you friend!
If you’re joining us from our free holiday workout offer, see our other programs here and our pricing here. I’d be so honored to help you reach your health and transformation goals!
