metabolic training routine

  • Proper technique is crucial when swinging a kettlebell, preventing your arms from rising too high.
  • Medicine ball lunges improve core strength and lower body balance.
  • Combining squats with shoulder presses increases strength and mobility in a single exercise.
  • An effective routine includes warm-up, intense training, and final stretches.
Carol Álvarez

2 minutes

Swing with a kettlebell or kettlebell

Performing this exercise seems quite easy, but be careful with the technique! We have to pay special attention that the weight does not rise excessively, we must ensure that our arms do not rise above the shoulders. When going up, it is important that the movement does not come from the lower back, but from the gluteus. Keep it tight on the rise and take advantage of the swing to perform the movement again.
Another fact to keep in mind is that your back cannot arch when going down or lean back when going up. Stay on one block and straight.

medicine ball lunges

Lunges are an excellent exercise to work the lower body and balance. What could we do to give it a little more intensity? Using a medicine ball will help us work on the strength of our core, as well as the upper body. In the end, we will end up turning it into a complete exercise.
To expand your knowledge on how to enhance your training, we recommend you consult our Metabolic training routine to lose fat and maintain muscle.

Shoulder Press Squats

Avoiding the classic squats, we have opted for a variant with shoulder press. You can do them with dumbbells, sandbags, a medicine ball, or a kettlebell. Take advantage of the upward momentum to stretch your arms up, and vice versa. Try to make it a continuous movement and not in parts.
This exercise combines strength and mobility, fundamental aspects in a Metabolic training routine to lose fat and maintain muscle.

Summary of the routine

Warm-up: 8-10 minutes

Training (5 rounds):

  1. 10 second sprints
  2. 15 burpees
  3. 20 squats
  4. 10 kettlebell swing
  5. 10 medicine ball lunges
  6. 10 squats with shoulder press
  7. 1 minute recovery

Stretches: 5-10 minutes


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