Foundational Grit Metabolic Circuit

To gain muscle while becoming a more explosive athlete, perfect for athletes in the combat/power/tactical population, and recreational lifters. You build muscle and conditioning through density by lowering rest every 2 weeks from 1 minute between sets, 45 seconds, 30 seconds. Do 3 sets of 10, then move as quickly as possible to the next exercise.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

2 DB Ski Swing

Dumbbell High Pull

Single Arm Push Press (Dumbbell)

Glute Bridge (Bodyweight)

Hanging Leg Raise

Power

Do 3 sets rest 60 seconds between sets and move immediately to the next exercise as fast as possible

Back Squat

Bench Press (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

Upright Row (Dumbbell)

Overhead Press (Barbell)

Dumbbell Row

Reverse Lunge (Dumbbell)

Alternating Dumbbell Curl

Metabolic Power Circuit 

This is not a circuit. Rest, 90 to 120 seconds between sets, focus on being explosive.


Broad Jump

Clean Pull

Behind-the-Neck Push Press

Russian Twist (Dumbbell)

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