Wednesday, 24 October 2012


Today, I'm redirecting your attention to Sisyphus No More, a blog by one of my fitness instructors, A. He has a lot of really informative posts about diet and fitness (all based on his own experiences/trial-and-error). It's definitely worth checking out!

He recently wrote about metabolic conditioning - what it is and how it can benefit you - and, of course, included a workout.While you can find the workout with accompanying videos on his blog, I've also included it here for your convenience and under the WORKOUTS tab for future reference.

If you complete this circuit three times through, your entire workout could be anywhere from 45 to 60 minutes. Depending on how much time you have on any given day, you can alter the number of rounds you do. As for the dumbbells (and kettebell), I recommend using a weight that is challenging. In order to know what is challenging, follow Sisyphus No More's general rule for metabolic conditioning - keeping it tough. As he says, this workout is "supposed to push you way past your comfort zone. If you're not seriously out of breath and tired after one round of this workout, then your weights are too light or you're going too slow - or both." 

Perform each complex followed by 45 seconds rest, 1-3 times through
TOTAL: 15-20 minutes once through

Complex 1
Alternating Lunge Presses x 12
Lunge Curls x 12
Alternating Plank Extensions x 12
Double Lateral Jumps x 25
Complex 2
Lateral Squat Presses x 12
Snatches x 12
Leg Up Push Ups x 12
Power Jacks x 40
Complex 3
Super Burpees x 12
Around The World x 12
Tricep Lunges x 12
Single Arm Swings x 30
Complex 4
1/2 Man Maker Burpees x 12
Bent Over Rows x 12
Half Cleans x 12
Squat Jumps x 25
Complex 5
Super Burpees x 12
Clean & Press x 12
Stiff Legged Dead Lifts x 12
Mountain Climbers x 75
Complex 6
Pass Pass Pass Shoot x 12
Cleans x 12
Renegade Rows x 12
Kettle Swings x 30

Because of the intensity of metabolic conditioning, I don't usually do these types of workouts on my own - the primary reason being that I find it super difficult to motivate myself to actually push as hard as I can (if I'm not going as hard as I can, there's not much point). If you're the same, grab a buddy and get them involved, too. It's amazing how much working out in pairs or a team can help motivate you to work harder than you would on your own!

DISCLAIMER: I am not a nutritionist, physician, or any kind of health professional. Everything that you find on my blog is based on my own knowledge and opinion. If you require specific health and fitness advice, please seek a qualified health professional.


  1. Kickass!! Can't wait to try this workout! What size weights did you use?

    1. For the filming of this workout, I used 10 lb. dumbbells. Since then, I have increased the amount of weight I use in my workouts by a significant amount (including for metabolic conditioning). I am now using 15-20 lbs. on a regular basis.

      That said, I completed this very workout just a couple of weeks ago using only 10 lbs. To make it more challenging, I completed each complex three times before moving on to the next complex, and with only 45 seconds rest between each set of three. Does that make sense? While I did not increase my weight, I upped the intensity of the workout by shortening rest in between sets.

  2. Yeah, makes perfect sense! I have ten pounders so ill start out there. Thanks again :)