Metabolic Explosion Bodyweight Edition

How to Perform Metabolic Circuits

Each Metabolic Circuit is made up of six different exercises. Perform each
exercise, back to back, with little to no rest in between them. Once you’ve
completed all six exercises, that’s 1 circuit.

3 Forms of Progression

1. Linear Progression: If your conditioning needs improving, then simply perform

as many circuits as you can in one session. The goal of your next Metabolic Circuit
session is to perform at least 1 more circuit than before.

2. Density: Select a total number of circuits you’d like to aim for. Time yourself to
see how long it takes to complete them. The goal of your next Metabolic Circuit
session is simple, perform the same number of circuits, in less time.

3. Metabolic Overload: With Metabolic Overload Training™, you’re going to really

push yourself. Set a timer for 5 - 20 minutes (the length of time is up to you) and
perform a given circuit as many times as possible in that timeframe. The goal of
your next Metabolic Circuit session is to perform more circuits, in the same
amount of time.

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Metabolic Explosion Bodyweight Edition

Metabolic Explosion: Circuit A

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Exercise Time
Mountain Climbers 30 Seconds
Half Burpees 30 Seconds
Push Ups 30 Seconds
X-Body Mountain Climbers 30 Seconds
Jump Squats 30 Seconds
High Knees 30Seconds

Metabolic Explosion: Circuit B

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Exercise Time
Burpees 30 Seconds
T - Push Ups 30 Seconds
Jumping Lunges 30 Seconds
Quick Feet 30 Seconds
Spiderman Push Ups 30 Seconds
Speed Skaters 30Seconds

©2016 – Muscle Monsters LLC – All Rights Reserved

Metabolic Explosion Bodyweight Edition

Metabolic Explosion: Circuit C

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Exercise Reps
Push Ups 20
Half Burpees 15
Mountain Climbers 20
Jump Squats 10
X-Body Mountain Climbers 20
Burpees 10

Metabolic Explosion: Circuit D

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Exercise Reps
T - Push Ups 10
Horizontal Jumping Jacks 20
Spiderman Push Ups 10
Jumping Lunges 10
Jumping Jacks 30
Speed Skis 20

©2016 – Muscle Monsters LLC – All Rights Reserved

Metabolic Explosion Bodyweight Edition

Create Your Own Circuits

1. Choose 6 exercise from the list below.

Exercises
Push Ups
T – Push Ups
Spiderman Push Ups
Jumping Lunges
Jump Squats
Jumping Jacks
Mountain Climbers
X-Body Mountain Climbers
High Knees
Speed Skaters
Speed Skis
Horizontal Jumping Jacks
Burpees
Half Burpees
Quick Feet

2. Choose the number of reps (or time) for each exercise.

Reps 5-20 (or more)

Time 15-30 (or more)

3. Get Started!

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