The final bloc of my Metabolic Workout, and this one is a real leg burner. For me, those little rocket jumps were murderous…good luck!
Bloc III
DB Squat to Shoulder Raise: I used 15 lb DB. Begin as you would a squat, feet shoulder distance apart, feet parallel. Go down to 90˚ angle with your hips, keep your stomach tight and chest up, weight distributed evenly over the feet. As you complete the squat, push your hips forward and raise the DBs as you would for a shoulder raise, arms parallel. Do as many as you can, and don’t rock or arch your back.
DB Hip Thrust: I used a 30 lb DB. Begin as you would for a clean, DB between your thighs, feet a little wider than shoulder width, feet parallel, knees bent 20 – 30˚. Keep your back straight and your head up. Swing the DB to shoulder height by thrusting your hips forward and straightening your legs. Do not rock or arch your back. This is not a shoulder exercise, it is for your posterior chain.
Rocket Jumps: keep your chest up and your feet shoulder distance apart, feet parallel. Your arms should be straight by your sides from start to finish. Squat down until your fingertips touch the floor, and then jump straight up, pushing your hips forward, spine straight. Keep your arms by your side. Repeat as fast and as many as you can in 40 seconds.
Bent Over Rows: Bend over 90˚, spine straight, suck your stomach in. Do as many rows, alternating sides, and make sure you bring the weight all the way down until your arm is straight, and then pull your hand to your waist. Do not twist your back, but hold it like a statue with your core muscles.
