MACB_Workout-Sheet_Circuit

Metabolic Abs Core Blast - WORKOUT SHEETS
“CIRCUIT ONLY” CARDIO PROGRAM
Perform the circuit a total of 3-5 times with little rest between exercise and circuits.
Move to the next exercise when you reach 15-25 reps or complete 30 seconds, whatever
comes last.
If the intensity of the program is too high, try breaking it down in half or in three parts and try
it for a few weeks before moving to full circuit.
Abs/Core Circuit #2
EXERCISE
SET 1 SET 2 SET 3 SET 4 SET 5
Sit ups on Slant Board
with Alternating Option
Incline Straight
Legged Leg Raises
Lying Bent Knee Rotations
with Opposing Upper Body
Rotations with MB
or SB Feet off the Ground
Lying SB or
MB Exchange
Standing Alternate Knee Ins
(MB optional)
Weighted Hyperextensions
or SB Hip Thrusts
Alternate Posterior Reach
with a Step or Lunge
(MB optional) or on One
Foot; or Knee Tucks on SB
Lying Crunches
with Knee Tucks
(MB between legs optional)
Alternate Toe Touching
with Light Dumbbells,
Staggered Stance;
or Alternating Supermans
Seated MB Three
Point Slams
REST
As little
as posible
As little
as posible
As little
as posible
As little
as posible
As little
as posible
Quick Start Guide
www.metabolic-abs.com
2

Metabolic Abs Core Blast - WORKOUT SHEETS
“CIRCUIT/AUXILIARY” MOVEMENT PROGRAM
Perform the circuit 3 times, and then use some auxiliary exercises, either alone or in supersets.
Aim for 30 seconds as well for each exercise and move to the next one with as little rest as
possible.
Abs/Core Circuit #2
EXERCISE
SET 1 SET 2 SET 3
Diagonal Chops with MB
or Cables or Tubing
Drop Catch and Release on
SB (aka. Cyclic Impacts)
Rotational Chops Midline
of Body with MB or
Cables or Tubing
Skiers on SB
Bridges on SB
Low Back Extension
Machines (choose only
four as supersets)
REST
As little
as posible
As little
as posible
As little
as posible
Quick Start Guide
www.metabolic-abs.com
3

NOTES
As stated in the Quick Start Guide, repeat either circuit 3-5 times to train core AND replace
cardio or repeat 3 times and add auxiliary exercises as supersets to do as a complete abs/core
training protocol, which still replaces cardio. 3 supersets of two superset combinations.
You can also use and employ any of the other exercises illustrated in the DVD.
Do not follow this protocol for more than 6-8 weeks without specific direction or coaching.
Professional coaching assessments should always determine the length of any training
program protocol.
To reduce the “intensity” of the Circuits for days where it may be applicable to do so, just do
the movements “slower” with less emphasis on speed and power.
This will make the Circuit more closely match a regular steady state cardio program. So it still
replaces cardio but done this way, not so much an “interval session” as just a normal steady
pace cardio session.
Quick Start Guide
www.metabolic-abs.com
4