Design emails people love to get. (2024)

hey…WOW!
What a great response I have received from the re-launch of Funk's Metabolic Workout Bundle yesterday, with trainers and coaches already diving into the workouts and videos.

Today I want to share with you 8 HIIT, Metcon, and metabolic workouts from the bundle.

You can literally print these out and use them with your clients, classes and athletes.

Some of the workouts even have demo videos so you can see exactly how I performed each exercise.

Don’t miss out on this!

So as promised, here are the 8 metabolic and HIIT workouts that are proven to get results fast and if you click the link, it will take you to the demo of each workout.

Perform each exercise for as many reps as possible for 60 seconds of work followed by 15 seconds rest one after the other…Rest for 1-2 minutes and repeat for 3 full rounds.

Bunny Hop Burpees

Abs Spring Ups

Low Explosive Lunges

Explosive MMA Push Ups

Stationary Sprints

Kick Outs

Kick Ups

Jump Squats

Plank Around the World

Combo Sprawls

EMOM Workout - Perform each exercise one after the other at the top of each minute for the prescribed amount of reps. AS FAST AS POSSIBLE! Rest for the remainder of the minute and repeat at the top of every minute for 15 minutes

Exercise 1 - Single Arm Kettlebell Swings - 10 reps (per arm)

Exercise 2 - Push Ups 10 reps

Exercise 3 - Jumping Lunges - 10 reps

Perform each exercise for 60 seconds of work followed by 15 seconds rest one after the other. Rest for 2 minutes and repeat for 3 – 5 rounds. (warm before and stretch after your are done this workout)

1. Battleropes Waves

2. Overhead Kettlebell Swings

3. BOSU Ball Burpees

4. Resistance Band Pull Aparts

5. Single Leg Romanian Deadlifts (30 sec each side)

6. Renegade Rows to Push Ups

7. Dumbbell Jumping Lunges

Perform each exercise for 45 seconds of work followed by 15 seconds rest one after the other. After you complete all 7 exercises, rest for 2 minutes and repeat for 3 rounds

Lying Alternating DB Chest Press and Leg Raises

Hammer Curl to Press to Triceps Extensions

Dumbbell Stationary Lunge Right

Dumbbell Stationary Lunge Right

Dumbbell Row to Deadlift

Dumbbell Jump Squat

Sumo Dumbbell Burpees

Perform 50 reps of each exercise one after the other with little to no rest. Complete the workout as fast as you can.

Burpees - 1:36

Inverted Rows - 1:47

Med Ball Wall Balls - 1:57

Loaded Leg Raises - 2:09

DB Front Lunges 2:23

Abs In and Outs - 2:33

Step Ups - 2:45

Med Ball Clean and Press 2:56

Kettlebell Swings - 3:12

Burpees 3:19

Perform each exercise for 1 minute each with no break in between. After you complete 5 exercises rest for 1 minute and repeat for 3-5 rounds

Station 1 – Alternating Kettlebell Snatches (16-32KG)

Station 2 – Box Jump Burpees

Station 3 – Loaded Leg Raises (10-45 pounds)

Station 4 - Bodyweight Speed Squats

Station 5 = Airdyne/ Assault Bike Sprints

Workout #7- Bodyweight 1000 Workout

Perform 10 reps of each exercise one after the other with no rest. After you complete all 10 exercises, rest for 60 seconds and repeat for 10 rounds. (Warm up before and stretch after this workout is done)

Exercise List 1. Tuck Jump Burpees

2. Close Grip Push Ups

3. Alternating Reverse Lunge

4. Leg Raises

5. Seal Jacks

6. Supermans

7. Mountain Climbers

8. Prisoner Squats

9. Plank Builds

10. Terminators

Perform each exercise for 60 seconds of work followed by 15 seconds rest one after the other. Rest for 2 minutes and repeat for 3 – 5 rounds. (warm before and stretch after you are done this workout)

DB Burpee Snatches

Plank Side Raise to Forward Raise

Side to Side Rotational Lunges

Hammer to Pronated Biceps Curls

DB Floor Chest Press to DB Pull Over

Predator Hops

Abs Walkouts

One Arm KB Swings to High One Arm Swings

So there you have it, 8 awesome metabolic and HIIT circuits that will get your results fast.

Talk Soon:)

Georgette