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Bodyweight MetCon Workout With Music

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You know, if this “Back to (old) School August Theme” has taught me anything, it is this – 2014 was just awkward for Pahla B workouts. My intros were rambling, the camera work was pretty hit-or-miss, and I talked both too much and too little!

Case in point on that last item; while I was editing today’s Bodyweight MetCon workout, I chopped out well over a minute of me yammering between exercises (mostly explanation, but also some world-class stalling while I caught my breath – ha!), and yet, had to add music to the main workout because I barely spoke at all while I was moving!

The end result of the editing, though, is a really nicely challenging 17 minute workout that moves along at a brisk pace and has a peppy, energetic beat.

I am really enjoying being able to go back and “fix” these old workouts, because they are still really good workouts!

This MetCon combines high heart rate, high intensity and high volume cardio work (think 100 Jumping Jacks!) with high volume bodyweight strength exercises (yes, Push Ups!) for the perfect blend of functional fitness, fat loss and fun.

We are burning somewhere between 150-200 calories and building lean muscle tone, too.

Feel free to follow along with the video below or take this breakdown with you. This one is super easy to duplicate literally anywhere, since there is no timer and no equipment.

Bodyweight MetCon | 17 Minute Cardio + Strength Workout For Fat Loss

Level: Beginner+

Equipment: None

Warm Up and Cool Down: Not Included

Complete each exercise for the number of reps indicated, there is no repeat (unless you want to!):

  • 100 Jumping Jacks
  • 25 Squats
  • 100 Mountain Climbers
  • 25 Push Ups
  • 100 Rockettes
  • 25 Sit Ups
  • 100 (seconds, counted loosely) Fast Feet
  • 25 Burpees

Finisher:

10 seconds each (again, counted loosely) Plank Hold, Left Side Plank Hold, Plank Hold, Right Side Plank Hold, Plank Hold.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

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