You can now order the 21-Day MetaShred Home Workout DVD at below for more info about this workout:
Superset#1- Front Planks and Goblet Squats
I like to say that you should be planking when you’re squatting. You want to keep your ribs perfectly balanced over your pelvis by pulling your shoulders down, crunching your abs, and squeezing your glutes, just as you would when performing a perfect plank.
And when you precede a squat with a plank, your body is better primed to do just that. You’ll also be amazed at how much your abs and shoulders are burning during a “lower body” exercise.
Here’s how to turn it into a workout:
1- Front Plank Hold @ 30 seconds of work, 15 seconds of rest
2- Dumbbell Goblet Squats @ 60 seconds of work, 15 seconds of rest
That’s 1 round. Perform 4 total rounds.
Superset#2- Hip Thrusts and Deadlifts
Extended time spent sitting tightens and shuts down your hip muscles leading to back pain and decreased performance. How do go about reversing these effects? Do some hip thrusts (or glute bridges) to mobilize your hip flexors and activate your glutes.
Deadlifting (like most athletic movements) should be driven from the hips, which is why I recommend performing hip thrusts before hitting a set of deads (or swings).
Here’s how to turn it into a workout:
1- Hip Thrust Hold @ 30 seconds of work, 15 seconds of rest
2- Dumbbell Sumo Deadlifts @ @ 60 seconds of work, 15 seconds of rest
That’s 1 round. Perform 4 total rounds.
Superset#3- Side Planks and Split Squats
The obliques are an area of the body that most gym rats love to target. But there’s a better way to hit the love handles than hundreds of side crunches or broomstick twists: lipo.
Another option that’s less expensive and invasive is to simply hold a weight on one side of your body at a time. This asymmetrical load creates tilting and turning forces around your spine. And this makes your obliques work over time to keep your spine safely in a neutral position.
Want to make it even better? Activate your entire lateral trunk musculature with a side plank hold before doing an asymmetrically-loaded exercise. Yep- obliques on fleek, baby!
Here’s how to turn it into a workout:
1- Weighted Side Plank Hold- On Left Side with Dumbbell in Right Hand @ 30 seconds of work, 15 seconds of rest
2- Dumbbell Single-Arm Split Squat- Left Leg Forward with Dumbbell in Right Hand @ 60 seconds of work, 15 seconds of rest
That’s 1 round. Perform 2 rounds and then switch sides for 2 more rounds.
For a full-body metabolic conditioning workout, perform all 3 of these supersets in a row. I can promise you that you’ll sweat your ass off and your abs will be sore for days.
For the full follow-along workout plus 8 more rapid fat loss workouts you can do at home, check out the 21-Day MetaShred DVD at 21daymetashred.com. And follow @metashred21 on Instagram for more great home exercises like this!
