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MetCon Elena

The document outlines a full body workout routine that is split over three days per week focusing on different muscle groups each day. The routine includes exercises like deadlifts, squats, military presses and includes both bodyweight and weighted exercises. It also provides sample warm up circuits and sample workout circuits.

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rilmariel
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79 views3 pages

MetCon Elena

The document outlines a full body workout routine that is split over three days per week focusing on different muscle groups each day. The routine includes exercises like deadlifts, squats, military presses and includes both bodyweight and weighted exercises. It also provides sample warm up circuits and sample workout circuits.

Uploaded by

rilmariel
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Monday: Deadlifts and Full Body

Warm Up: Workout: Circuit:


Jog 800m Deadlift: 10-8-5-5-3 30 Second Plank Hold
10 Push Ups (or Knee Push Weighted Lunges: 10-10- 25 Sit Ups
Ups) 10 20 Mountain Climbers
10 Pull Ups (or assisted) Chest Press (Bar or 15 Jump Squats
10 Air Squats Dumbbells): 10-10-10 20 Mountain Climbers
Tricep Push Downs 25 Sit Ups
(Cable): 10-10-10 30 Second Plank Hold

Wednesday: Military Press and Full Body


Warm Up: Workout: Circuit:
Bike 5 Miles Military Press (preferably 4 Rounds
10 Push Ups (or Knee Ups) barbell): 10-8-5-5-3 Jog 400m
10 Pull Ups (or assisted) Dumbbell Rows (bent over 15 Clean and Press
10 Dips (or assisted) bench): 10-10-10 10 Burpees
Preacher Curls: 10-10-10 5 Box Jumps (can sub
Plank Holds (can add jump squats)
weight): 3 Sets of 60
seconds each

Friday: Squats and Full Body


Warm Up: Workout: Circuit:
Elliptical for 15 min on Back Squat: 10-8-5-3-3 50 Jump Ropes
level 3-10 Straight Leg Deadlift 40 Box Jumps
10 Air Squats (light): 10-10-10 30 Thrusters
10 Pull Ups (or assisted) Arnold Press: 10-10-10 20 Burpees
10 Dips (or assisted) Chest Flyes (Cable or 10 Sit Ups
Dumbbells): 10-10-10

Monday: Deadlifts and Full Body


Tuesday: Cardio, Fun Activity, Track 10k Steps, and/or Get Active
Wednesday: Military Press and Full Body
Thursday: Cardio, Fun Activity, Track 10k Steps, and/or Get Active
Friday: Squats and Full Body
Saturday: Rest Day and/or Track 10k Steps
Sunday: Rest Day and/or Track 10k Steps
Warm up: Do 1 to 3 rounds of the following circuit with little to no rest
between exercises.

 Jump squats – 10 reps


 Push-ups – 10 reps
 Walking lunges – 20 total steps
 Inverted rows – 10 reps
 Calf jumps – 10 reps
 Bicycle crunch or leg lifts – 20 reps

Bodyweight PHA workout: Perform 3 to 5 rounds, 3 minutes rest


after each round

 Box jumps – 10 reps


 Feet-elevated push-ups – 15-20 reps
 Reverse lunges – 10 reps each leg
 Reverse-grip chin-up – 10 reps
 Step-ups – 5-10 reps each leg
 Diamond push-ups – 15-20 reps
 Hanging leg raises – 10-15 reps

Equipment muscle-builder: Perform 3 to 5 rounds, 3 minutes rest


after each round

 Clean and press – 5-10 reps


 Weighted walking lunge – 10 reps each leg
 Renegade row – 10 reps
 Goblet squat – 10 reps
 Ab rollout – 10 reps
 Kettlebell front swing – 10 reps

Hybrid routine: Perform 3 to 5 rounds, 3 minutes rest after each round

 Squat jumps – 10 reps


 Renegade rows – 10 reps
 Weighted step-ups – 10 reps
 Plyo push-ups – 10 reps
 One-arm kettlebell push press – 5 each arm
 Hanging twisted leg lift – 5-10 reps each side

Upper/lower split - Upper: Perform 3 to 5 rounds, 3 minutes rest after


each round

 Push-up – 20 reps
 Close-grip pull-up or inverted row – 10-15 reps
 Kettlebell swing – 20 reps
 TRX curl – 10 reps
 TRX triceps press – 10 reps

Lower: Perform 3 to 5 rounds, 3 minutes rest after each round

 Jump split squat – 10 reps each leg


 Goblet squat – 10 reps
 Side lunge – 10 reps each leg
 Farmer’s walk – 20 yards

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