Drive your transformation for a Sustainable Healthy Lifestyle with Workouts by @Metabolistltd

Workout Details

  • Duration:

    40 Minutes

  • Equipment:

    • Jump Rope
    • Single Kettlebell (moderate weight)

  • Focus:

    Endurance

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Benefits

  • Improves cardiovascular efficiency

  • Builds powerful lower body and core

  • Enhances coordination and agility

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Clear glass bowl with white powder, green leaf, and coconuts on a light background

Duration 5 Mins

Warm Up

Light Jump Roping

Time: 2 min

Bodyweight Squats

Time: 1 min

Arm Swings & Hip Circles

Time: 2 min

Pre-Workout Recipes
Glass of orange juice with lemons, ginger, and salt on a light surface

Duration 30 Mins

Main Workout

Perform each exercise for 1 minute, followed by 30 seconds of rest. Complete 3 rounds. Rest 90 seconds between rounds.

Jump Rope

Consistent pace, light on your feet.

Kettlebell Swings

Explosive hip hinge, driving the bell up to chest height.

Jump Rope: (High Knees)

Drive knees up while jumping rope.

Kettlebell Goblet Squats:

Hold kettlebell at chest, squat deep, maintaining upright posture.

Jump Rope (Alternating Feet)

Quick feet, simulating running in place.

Kettlebell Russian Twists:

Seated, feet lifted, twist torso side-to-side with kettlebell.

Workout Recipes
Green smoothie in a glass with ingredients like lemon, cinnamon, and matcha powder on a light surface.

Duration 5 mins

Post Workout

Standing Hamstring Stretch

Time: 1 min

Kneeling Hip Flexor Stretch

Time1 min per side

Calf Stretch

Time: 30 sec per leg

Pigeon Stretch

Time: 1 min per side

Deep Breathing

Time: 1 min

Post-Workout Recipes

Remember to Hydrate & Recover

10% Off First Order

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