30-minute FUNCTIONAL METABOLIC CIRCUITS | FULL BODY at-home workout

For today's training we combine a functional strength building workout with metabolic training for an awesome full body muscle and metabolism boost! We will work through 4 different circuits to work the upper body, lower body, and core! We will be training at a higher intensity, with some cardio plyo exercises, but I will also have modifications to keep this workout 100% low impact! We will incorporate lots of compound moves with unilateral training to keep things fun and challenging!

As always, our goal is to train with purpose and intention so, here's a little background on our styles of training in this workout! Before we get into our training session, let's talk functional training. Functional training is incorporating strength building exercises, most often movement patterns we use everyday, that will improve stability, balance, and overall muscular strength to make everyday life easier! Metabolic training is a form of training that generally includes compound moves at a high intensity fashion to increase muscle burn during and after your workout!

Combining these two forms of training is as awesome workout, get ready to feel AWESOME by the end of this session!

30 MINUTE FUNCTIONAL METABOLIC CIRCUITS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 25lbs / 7 - 11.3kg When selecting a weight for this workout, you want to lift moderately heavy! We will have 2 sets of kettlebell swings, so if you have a kettlebell, you can use that! A dumbbell works great for this too!
- EXERCISE MAT

STRUCTURE
4 CIRCUITS
2 TIMES THROUGH EACH CIRCUIT
ALTERNATING STRENGTH AND CARDIO
STRENGTH | CARDIO
WORK: 45 SECONDS | WORK: 30 SECONDS
REST: 15 SECONDS
REST BETWEEN ROUNDS: 45 SECONDS

EXERCISE LIST
CIRCUIT 1 x 2 ROUNDS
- SINGLE ARM SUITCASE SQUAT WITH LEG LIFT AND PRESS - ONE SIDE
- PLANK ALTERNATING TAPS
- SINGLE ARM SUITCASE SQUAT WITH LEG LIFT AND PRESS - OTHER SIDE
- ALTERNATING SINGLE LEG JUMP ROPE
CIRCUIT 2 x 2 ROUNDS
- DIAGONAL LUNGES WITH ALTERNATING CROSS BODY CURLS
- JUMPING LUNGES
- SUMO AND CLEAN
- LATERAL LEAPS AND HOLD
CIRCUIT 3 x 2 ROUNDS
- DUMBBELL OR KETTLEBELL SWINGS
- JUMP SQUATS
- ALTERNATING NARROW PUSH PRESS
- QUICK FEET VARIATIONS
CIRCUIT 4 x 2 ROUNDS
- PUSHUPS
- DEAD STOP PUSHUPS TO PLANK JACKS
- BEAR CRAWL DUMBBELL DRAGS
- PLANK BLAST OFF TO 4 MOUNTAIN CLIMBERS

I am so glad you joined me for this workout! It's always better to workout with a friend!

Kaleigh

Don't forget to stretch! 👉    • POST-WORKOUT STRETCH for Injury Preve...  

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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.