Metabolic May
Calendar
Workout PDF
Workout Overviews
Lower Body Lift
For the Love of Legs
STRENGTH
1. Romanian deadlifts A. 4-5 x 5-6
B. 3-4 x 8-10
Rest 2 minutes
2. Bulgarian 1.5 split squats
3-4 x 6-8 RL
Rest 1 minute
METCON
10-15 minutes AMRAP
3A. Step Ups
8 RL
3B. Squat to squat jump
1 each
2 each
Ladder to 5
3C. Sprint
30 seconds
Rest as needed
IF TIME Booty Burnout
3-5 minutes, AMRAP, rest as needed:
● Band good mornings x 10
● Glute bridges x15
Upper Body Lift
Hello, Jello
STRENGTH
1. Pullups
4-5 x 6-8
Rest 2 minutes
2. Single arm 1.5 chest press
3-4 x 6-8 RL
Rest 1 minute
METCON
4 rounds for time
3A. Bent over row to kickback
12
3B. Hammer curl to press
10
3C. Renegade rows
8
3D. Pushups
6
Rest as needed
IF TIME Tricep Burnout
3-5 minutes, AMRAP, rest as needed:
● Triceps ban pulldowns
x10-12
● Skullcrushers
x10-12
Total Body Lift
Bring it On
STRENGTH
1. Goblet pause squat
A. 4-5 x 5-6
B. 3-4 x 8-10
Rest 2 minutes
2A. Single arm bent over row
3-4 x 6-8 RL
Rest 1 minute
METCON
2 EMOM pairs; 10 minutes each. Alternate between moves. A moves on odd, B moves on even
3A. 1.5 pushups
8-10
3B. Front loaded reverse lunges
8-10
Rest from rep completion to top of the next minute + as needed
4A. Push press
10-12
4B. Hip thrusts
10-12
Rest from rep completion to top of the next minute + as needed
IF TIME Shoulder + Core Burner
2-4 x through
● Slow mountain climber
x6-8 RL
● Front to side to side to front raise
x6-8
● Rear fly
x6-8
● RKC plank
x20 seconds
Weekend Warrior
Miniband Monster
1A. 3 knee-banded lateral walks with kick back
1B. Single arm plank to single arm frogger row
1C. Inchworm to pushup to ankle banded side taps
3 sets
60 seconds on
10 seconds off
Rest as needed
2A. Knee-banded hip thrust abductions
2B. Overhead surrender squats to alternating lat pulldowns
2C. Half kneeling single arm band curls
3 sets
60 seconds on
10 seconds off
Rest as needed
Bonus Cardio
Giddy Up
1A. Squat
1B. Burpee
For Time
1 of each
2 of each
Ladder to 10
Rest as needed
Bonus Core
Superset Threat
1A. Body saw
3 x 8-10
1B. Standing carry marches 3 x 8-10 RL
Rest 30 seconds
2A. Side plank holds
3 x 20-30 seconds RL
2B. Dead bug with isometric press
3 x 8-10 RL
Rest 30 seconds
Additional Resources
METABOLIC MAY BINGO
https://etcc.s3.amazonaws.com/Metabolic+May+Bingo.pdf
RECOMMENDED READING
10 ways to train your core without crunches
Proper core training: how to connect your core and pelvic floor
6 strategic ways to include core training in your workouts
RECOMMENDED WATCHING:
Pop Up Events
There will be 1 virtual Move to Help class. Please pay what you can and register ahead of time. We are working on getting the sign up links ready for these and will let you know once they are ready! A replay will be sent out to those who sign up, even if you cannot attend LIVE.
Arms + Abs
Thursday, April 29th at 12:30pm EST
https://athenaconcannon.thrivecart.com/move-to-help-arms-abs-429/
I am excited to welcome guest expert and fellow coach Victoria Dosen to host a training for us on all things CORE. Please mark your calendars for Monday, April 12th. A finalized time and more information will be provided shortly.
All Things Core with Guest Expert Victoria Dosen
Monday, April 12th at 12:30pm EST
Held on Facebook LIVE in the group
ETCC Book Club Read
For anyone interested in participating, there will be a thread in the Facebook group to discuss Molly Galbraith’s new book, Strong Women Lift Each Other Up. The discussion will go up week of April 26th!