Whew! I’m sure everyone is glad that one is over.
This week’s Long Beach Workout of the Week was a BREATHER! Non-stop movement and high heart rate fun!
Everyone was surprised this week to start working in Kettle Bell Push Presses into the mix. Its fun to add some explosive strength work into the mix so we did just that and upped the weights as well. We also added in some highly taxing leg work as well as continuous jump rope work.
So what is “metabolic conditioning” or METCON?
I’ll keep it very basic. To sum it up in a few short words: high intensity workouts that incorporate numerous energy pathways (eg the stuff that gives you short strong bursts all the way through to the stuff that keeps you running aerobically)
So without further ado here is this week’s Long Beach Workout of the Week:
Workout of the Week: Metabolic Conditioning
25-12-6 Kettle bell Push Press
50-25-12 Lunges
200-100-50 Jump Rope
For Time
KB weight prescriptions: Women 20lb, Men 35lb
How this works is the first round is 25 kettle bell push presses each arm, then moving on to 50 steps of walking lunges, then grab the jump rope and hit 200 single unders (one jump one swing). Then moving on to the second round and so on and so forth.
I warned everyone that the first round will test their will to live. (I’m so nice.) If they can get through that one, the last two will be a piece of cake. I was right.
We had some great showings with K.M. going completely unbroken on her jump rope rounds. (That means no stopping or messing up) This was T.M. and C.B.’s first time doing push presses and they were fairly new to jumping rope but they did awesome with the push presses and we modified the jump rope to hopping side to side…still very tiring! I even jumped in and played this week.
So here is how everyone did:
| Ladies | Time | Men | Time |
| K.M. as Rx’d | 11:56 | M.L. as Rx’d | 21:28 |
| M.K. as Rx’d | 12:51 | Me  53# KB |
14:23 |
| M.R. scaled: 15#KB | 7:36 | ||
| F.M. scaled: no J.R’s | 13:06 | ||
| T.M. scaled: side jumps | 10:55 | ||
| C.B. scaled: 10#kb, 1/2 lunges | 11:45 | **As Rx’ed= As Prescribed |
I was really impressed by how much everyone pushed. This was a great learning experience in threshold training and how to work out with high intensity safely and within your own limits while setting new limits! I’m excited to see how everyone does next week.
If want to join in the fun and set some new limits for your personal fitness, let me show you what One on One Personal Training in Long Beach can do for you! Feel free to email me today or call 562.225.2244 for a FREE Consultation.
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