Week 3: Metabolic Supersets & Power Intervals

This week introduces metabolic supersets and explosive movements. You’ll combine strength with cardio to elevate your metabolism and maximize fat burn. Expect faster transitions, higher intensity, and new exercise combinations.

Day 1: Full Body Metabolic Circuit

6 exercises

Super Set 1: Goblet Squat + Dumbbell Renegade Row

4 rounds × 12 squats + 10 rows (each arm)

Super Set 2: Dumbbell Thrusters + Mountain Climbers

4 rounds × 10 thrusters + 40 climbers

Super Set 3: Kettlebell Swings + Jump Lunges

3 rounds × 15 swings + 20 jump lunges total

Farmer’s Carry

3 sets × 30 meters

Plank Reach-Outs

3 sets × 12-15 reps per arm

Burpee to High Jump

3 sets × 10-12 reps

Overview

Beginner Workouts

Advanced Workouts