WORKOUT Wednesday J5

WORKOUT Wednesday J5
The focus of this workout is to maximize the use of your body fat as a fuel source during AND after your workout as well as short gym time. Metabolic workout...

Workout "Blueprint":

1.) Warm-up with some dynamic drills
2.) Complete Group 1 exercises back to back to back without rest. 
Exercise 1a for 30-40 seconds, followed immediately by exercise 1b for 20 seconds.
3.) Rest for 30-60 seconds, then repeat for a total of 2-3 sets.
4.) Repeat that sequence for Group 2, Group 3 & Group 4 exercises
5.) After 2-3 sets of each of those supersets, move on to -
Group 5 the Metabolic Finisher
6.) Complete exercise 5a for 20 seconds, rest for 10 seconds. Repeat that cycle 8-16 times
7.) Cooldown with some Mobility drills and stretching of tight muscle groups only

Group 1 (Superset):
1a. DB/KB Floor Press (slow tempo, heavier resistance)
1b. Push-ups (fast tempo)

Group 2 (Superset):
2a. DB/KB Goblet Squat (slow tempo, heavier resistance)
2b. Prisoner BW Squats (fast tempo)

Group 3 (Superset):
3a. DB/KB Renegade Rows (slow tempo, heavier resistance)
3b. Inverted Rows/Pull-ups (fast tempo)

Group 4 (Superset):
4a. DB/KB Goblet Alternating Lunges (slow tempo, heavier resistance)
4b. Alternating BW Lunge Jumps (fast tempo)

Group 5 :
5a. Medicine Ball Slams to Burpee/Squat Thrust

This style of training will keep your body burning
calories for hours and hours after your workout ends; up to 48 hours after your workout is over.

Complements of Rayn at Fitcoachonline.com