Take HIIT to a different Level With Metabolic Conditioning

 

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High Intensity Interval Training vs Metabolic Training vs LISS Cardio | LiveLeanTV

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Take HIIT to a New Level With Metabolic Conditioning. If you’ve been on the fitness scene anytime during the past several years, chances are you’re already familiar with high-intensity interval training. But you may not have heard about metabolic conditioning, the broader category of training that HIIT falls under.

As a modality of HIIT, metabolic conditioning allows you to work out in high-intensity intervals, maximizing your calorie burn in a short amount of time. The intensity helps reset your metabolism. The answer: with metabolic conditioning (also known as MetCon), a broad category of exercise that includes HIIT workouts.

While HIIT has you working at above 80 percent effort for short bursts of. Take your training to the next level and deliver unrivaled service to your clients. Accreditation.

THE KEY TO YOUR CLIENT’S AND YOUR SUCCESS IS KNOWING HOW TO CREATE PROVEN EFFECTIVE BOXING & KICKBOXING FOR FITNESS. HIIT Boxing and Kickboxing with Metabolic Conditioning will teach you how to combine Boxing,Kickboxing & Metabolic Conditioning to take your client’s. And the better you get at using it, the greater the oxygen deficit you can create with your training. Thus, improved metabolic conditioning means you can train harder, burning more calories both during and after your workout. READ ALSO: The 10 Most Polarizing Fitness Topics.

High-intensity interval training (HIIT). Metabolic conditioning is designed to include moderateand high-intensity workouts that improve the energy systems of the body. There are many types of programs that are metcon.

Jones defines metabolic conditioning as “the ability to work at a high level of intensity for a prolonged period of time. The ability to work at a level very close to 100 percent of intensity for a period of at least 20 minutes, instead of one minute previously considered possible.”. The latest research proves that metabolic conditioning training and HIIT are among the fastest ways to reach your fitness, health, athletic, and weight loss goals.

Health clubs are aggressively going after the consumer who is wanting to lose fat by offering their watered-down version of personal training, boot camps, and spinning classes. HIIT, short for high-intensity interval training, usually refers to cardio such as running or cycling. Metabolic resistance training, on the other hand, usually involves multi-joint exercises done with free weights (barbells, dumbbells or kettlebells) or your own bodyweight.

Metabolic Conditioning Workout Instructions Perform as many reps as possible of each exercise for 60 seconds followed by a 15 seconds rest one after the other with no rest in between. ● Rest for 2 minutes and repeat for 3 Full Rounds. ● Workout Time = 41 minutes.

List of related literature:

Even after a HIIT workout is over, the body will continue to use the aerobic energy pathway to replace the ATP consumed during the workout, enhancing the EPOC effect (Borsheim and Bahr 2003).

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Indeed, HIIT has been identified as a potent stimulus, capable of rapidly upregulating metabolic pathways such as the CAC and ETC.

“Physical Activity and Health” by Claude Bouchard, Steven N. Blair, William L. Haskell
from Physical Activity and Health
by Claude Bouchard, Steven N. Blair, William L. Haskell
Human Kinetics, Incorporated, 2012

Resistance training primarily stresses anaerobic metabolism, and therefore one should expect that any enzymatic or substrate adaptations would involve anaerobic metabolism.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Additionally, Tenorio and collaborators have also showed that HIIT three times a week for 24 weeks was more effective in decreasing leptin than low-intensity aerobic exercise (−22.8% vs. −13.6%) when energy expenditure in both conditions was of 350 kcals [62].

“Endocrinology of Physical Activity and Sport” by Anthony C. Hackney, Naama W. Constantini
from Endocrinology of Physical Activity and Sport
by Anthony C. Hackney, Naama W. Constantini
Springer International Publishing, 2020

In fact, studies have demonstrated that HIIT may be more effective than continuous, long-duration training in promoting metabolic and cardiovascular adaptations.10

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

One study of the effects of HIIT showed that subjects’ metabolic rates were elevated 21 percent 24 hours after and 19 percent 48 hours after an intense HIIT session.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

So with HIIT you become a metabolically efficient, fat-burning machine in far less time than you could through long aerobic sessions(10).

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

The definition of HIIT is high-intensity work

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

So is HIIT better than continuous training?

“Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging” by Judy Foreman
from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging
by Judy Foreman
Oxford University Press, Incorporated, 2020

Training should therefore focus on improving the rates of both aerobic and anaerobic metabolism.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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87 comments

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  • Feels like it’s been ages since I did this one….I missed it. Great workout. I was supposed to heavy butt and legs an decided to go cardio weights style since I was feeling fat lol cardio raises endorphins and now I am in a good mood.:) still think outside of those two weights 15 minute workouts this is probably your toughest cardio lift…would love another one like this. Out of 5 I would rate this a 4.5 in difficulty of you use heavy weights. I used 10 and 6.9lb weights.

  • I’ve been doing metabolic training/circuit and hiit together is it okay? For example day 1&2 circuit and day 3 hiit and day 4 rest

  • During high intensity training (HIIT which should be done for no longer than 15 20 sec) its best to rest completely after your Max Effort until your heart rate returns to the recovery zone. This (long rest period) will allow you to go at Max Effort every round �� and that is how HIIT is done properly.

  • Thanks for another informative video. When it comes to HIIT training should I be concerned if I  exceed my Max. heart rate (  85%) a few times during the workout? Didn’t take  too long for my heart rate to come down (65%)

  • I love this one! Very hard, but that’s why I like it, even if I had to stop  a lot. Not hurting my back and still works every bit of my body! Thank you so much Jessica! I saved this to my favourites and I will do it again and again, until I don’t have to stop anymore!

  • Week 4, day 1 done of #SpringAhead  challenge.  I didn’t get any workouts in on the weekend, so I also did Friday’s, Saturday’s and a stretch workout for yesterday, (5 Min Fix: Total Body Stretch Flexibility Workout For All Levels No Equipment Home Fitness) and I did 2 10 minute walking workouts (The Best Cardio Exercises for Losing Weight with Bad Knees: Full 10-Minute Home Workout) & (10 Minute Interval Walk (at home cardio workout, interval walk).  Definitely got my sweat on this morning, but feels great to be back at it.  I am still nursing my sprained wrist, so can’t use weights yet or do anything on the floor on my hands.  I just throw in other exercises when needed!

  • Appreciate you clearing this up, Brad. The differences to learn about it have been on my list forever. I feel more equipped now that you taught about it and teaching it with simplicity as well.

  • Due to work schedule I haven’t finished the live lean 1.0 yet which is really effective, can’t wait to see the end results and keep going with you live lean tv, you are truly honest and helpful thanks so much ����

  • Thanks for breaking down the differences very clearly. Being in my mid 40s now I’m finding low impact medium intensity metabolic training in interval format has been the most sustainable and results producing, and it really gets me great results pretty quickly. I wish I could do hiit but I burn out pretty quick and wind up exhausted and unable to train for days or longer.

  • hello i dont understand ”4 rounds”. because of you wrote 3 reps for each super sets. when we finish the 3 reps for each super set is this 1 round?

  • Thank you for these workouts. I own several Jessica Smith DVDs including her Women’s Health, 10 Minute Solution, and her Walk On workouts. She is a great instructor and motivator.

  • Do you think you can do the rope slams we don’t have a medicine ball at all of our locations. Great workout. New subscriber ����������

  • Alternatives to the med ball slams?? Maybe hitting a tire with a sledge hammer?? I dont have a med ball available to me nor could i get one anytime soon..

  • Going to do all 3 tonight and I’m hella excited, but also extremely petrified. Obi NEVER disappoints as he is an absolute beast Will update after!

  • How would I mix this in with my push/pull/leg split? I do 2 cardio workouts a morning, but can I do this a day before/after a push/pull days, due to a fair amount of pushing and pulling in these workouts, or just add these into my push/pull workouts?

  • That’s perfect! Lately I started to do a 500m devil bike + 250m rowing + 10x toes to bar + 10x ball throws (5 rounds of this) after my strenght workouts and…it’s a killing finisher!

  • Insane! Amazing work brother ����. Looking forward to implementing some of these into my future videos ����. Also CHECK MY CHANNEL OUT GUYS ������

  • Oh my goodness!!!���� this was madness! Very intense and efficient workout! Loved/hated it haha! The one arm rows with pushups were HELL for me!
    !You are AWESOME Tracy❤

  • Love a ‘meta burn’ after training now.. will hit 2 after hypertrophy workout every other week… Shreds on my abs are no joke. Thanks Obi!!

  • Ever since I started following and using Obi Vincent workouts, I’ve seen a huge change in my physique and strength. Check my IG @aesthetics_raff

  • Day 1 of week 4 of the #SpringAhea  challenge completed!  That was TOUGH for me!  I don’t think I’ve done that one before.  I started out using my 8# weights, but quickly dropped down to 5#.  So then I used 3# as my light weights, which were perfect for those shoulder moves.  My thighs were killing me from the last few days of workouts, so I had to come out of the pulsing lunges a few times.  But I kept powering through the rest of the workout!  I think I might have to take tomorrow off judging by how worked my legs felt.  I’ll just see how I’m feeling tomorrow, seeing as the workout for tomorrow is cardio and walking, so I might be ok.  Perhaps see you tomorrow!:)

  • Been loving your videos man I have your death by dumbells program how can I add handstand pushups and pullups into the program because I have a pullup bar at home. And will i also build muscle following this program? ������������

  • #SPRING AHEAD CHALLENGE DAY 1 week 4 completed that was very very sweaty & HARD!! I struggled with climbers and push up plank but in the end it felt great! I also finished up with stress out stress feeling AMAZING!:-)

  • 5:00 Rowing should be to about belly button height, not to nipple height. Just check any Olympic rowing competition. Having too thick thighs is no excuse. 😉

  • #springahead  Week 4 Day 1 done! Can’t believe we’re almost done! I really struggled through this workout today, but I didn’t quit! Can barely lift my iPhone now though lol.

  • You mention targeted weight loss a few times in the video and when advertising the supplement “Blade”. Can you explain why this is?

    From what i have heard a lot you cannot target certain areas? Unless Blade targets the different fat cells around your stomach?

  • Acc to you sir how much time it takes to a professional tennis player 18 yr old to get in shape from overweight……. I left tennis bcoz of my boards now plzz tell on an average how much time it will take

  • 2nd time for this. My body feels wrecked (in a good way). I’m still catching my breath and wiping off the sweat. Great way to start my Tuesday!

  • Your channel is my absolute FAVORITE. Your workouts are super innovative for people at every level. Keep up the great work….outs! 😉 ��

  • Day 29 first circuit tough and I think I hurt my neck and shoulders on the last circuit (plank on elbows and knees to elbows while rocking on knees) so I modified exercises by doing planks on hands instead of elbows and bringing knees to elbows. But these are my health issues (migraines, fibro, osteoarthritis, chronic pain, etc. caused by multiple whiplash injuries years ago). Hope this didn’t exacerbate these again and I have to start from square one. I guess I have to remember that I’m not 20 something and I that I am really 60 something. I kept up anyway!

  • I LOVE your work outs! This one was tough!!! Even the “warm up” was like yikes! The music was the big negative here. I do these videos when the house is asleep and when it’s turned down to an acceptable level I couldn’t hear you. I will certainly continue doing all of your amazing work outs!!!!

  • Loved this so much!! I do tend to do these workouts more often than 2-3 times a week! Have you got a play list that you can do everyday? Without over working my heart! Thanks Tracy xx

  • You have just shared a wonderful concept. You have mixed Compound movements with HIIT. Well done. I’ll try this in my Cardio days.

  • After a few days of light working out coming off illness, I was ready for this one. So thankful to be able to tackle a tougher workout today…inside where it’s not so cold.

  • Needed a change of types of workouts and found you through Matt does Fitness. Subscribed and looking forward to trying your workouts!

  • Hi from England! just started using your youtube fitness channel and I LOVE it!! This one is amazing and the music is fab. Thankyou Jessica keep them coming to us across the pond!
    Jan

  • Great, challenging workout. More like this, please! More high intensity strengthening with equipment, Jessica. I have lots of home gym equipment I want to utilize the stability ball gets more use from my 10-yr old! And what about medicine balls with a workout?

  • Great work out!  Did this one with Met Con 5.  Perfect if you are ready for more ladies!  I like hour long workouts personally.:)

  • What a tough workout. Super sweaty and out of breath exhausted. Oh how I hate mountain climbers. Thank you for this challenging, but well worth it, video!

  • Fantastic workout and a real stress buster. I am in week 2 of the Calm and Strong plan. Just what I needed this morning after 7 weeks on lockdown. Going to stretch out and relax now. Thanks Jessica for your incredible programmes and challenges. My life has definitely got smaller over the past 7 weeks and my waist measurement too.

  • Week 4 Day 1 of #SpringAhead Challenge completed yesterday, just waited to post and then forgot:) Great total body routine-thank you!!! 

  • Don’t know what I was thinking when I started this workout! I actually got through it! It was really tough but I feel great!!thanks Jessica!

  • I’m not sure I found this easier than the first time I tried it, but maybe it was a little more doable. I got through everything, just cut down the lunges for my knees. And now that I’ve cooled down, I do feel amazing:-)

  • Did this today and only had to stop once! I saw in my old comment 2 months ago that I barely got through this one. Yay for progress!

  • This is the first time I’ve tried this workout.  I was concerned that I wouldn’t be strong enough to do all the moves, but I was!  I didn’t do as many reps without rest, but I proved to myself that I’m stronger than I thought!  I’m 48 yrs old and getting back into the workout routine.  Thanks for your videos, they are fantastic!

  • I switched day 1 (single sided strength ) with day 3 (this one) since today I have more time for workout. Thank you so much Jessica, after working out with you for several months, starting up with your walking exercises, I now can do mountain climbers! ( I can`t believe I said this…really!) It`s a miracle! Those walking exercise really builds my strength up. Thank you very much!

  • Hi Jessica, I was delighted to find this new workout this morning and I just finished it. Quite a challenge for me although I did enjoy it. Just one thing, the music was so loud I couldn’t hear a word you were saying. Is there any way it can be turned down? Thank you

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  • I had foot surgery a few months ago and the #SpringAhead challenge is helping me gain my strength back.  Really enjoyed this workout.  Thank you!

  • Had to take a couple of days off from the #SpringAhead challenge due to a bad cold. But got back on board today with this one. It was a challenge to make it through but I’m glad I did. My body needed some pushing after two days in bed!

  • Wow great amazing and fierce but fun metabolic workout. The format of the workout is awesome. I try to keep up with heavy dumbells. It works though! Sweaty too but a great finish cardio.
    Thank you Tracy.������

  • One of my favorites but today was just NOT MY DAY. after 4 months without a period, I started lol so there was no tummy floor stuff I modified and did standing back exercises and back leg lifts, then my type 1 diabetes acted up due to my MONTHLY SURPRISE and sugar went low so I drank juice which outweighed what I burned lol, have you ever wanted to scream at your body? Yep that is my day…but INSTEAD I am going to move in to one of your leg workouts that is less cardio and then Ali K’s yoga because obviously my body is flipping me the middle digit today lol

  • Love it! Challenging but also varied and the time passed by so quickly too. Yes, I am not coming out if it looking pretty but I am certainly feeling strong. Thanks Jessica I am so happy that I rediscovered this routine this morning.

  • Just finished this amazing full body five star workout. Absolutely love the soundtrack playing in the background as it keeps me motivated. Most workout videos don’t have music soundtracks which I find boring and less likely to try but all yours have fantastic mixes Jessica and I love them all. I’ve even introduced my friend to your beginners workout and she loved it too.:)

  • Woah! I’m not sure sweaty mess is a strong enough description! My body feels like wobbly jelly after finishing that one! #SpringAhead

  • #SpringAhead  final week started! Got a couple days behind but I’m determined to finish this week! And phew, you weren’t kidding when you said everyone would be a sweaty mess! Definitely will feel this one tomorrow.

  • Hi Jessica!!  I’ve started working out with your videos besides going to the gym They are great!  Nothing compares.  I’m letting everyone know about them as well.  Thank you!!

  • For some reason I really struggled with the repetition of this in the beginning…the overhead press and rear lunge.I get so tired of overhead presses. Maybe next time I will do a hammer curl.  Anyway, once we got past the rear lunge overhead press, the workout was fine and fun for me.  It was a great workout.  Loved the cardio segments and the ab work was also great.

  • day 1 of #SpringAhead  week 4 complete! Whew! This kicked my butt when I did it! Second time around and I definitely have room for improvement.

  • Amazing workout my tee is full of sweat after doing this workout with you. Also as you discussed Tracy power of sleep ���� is really underestimated now these days. I myself also ignore it in order to keep balance between work and family life. Thank you for all your tips at the end

  • #SpringAhead  Challenge day 22 done (yesterday I forgot to check in). Wow. That’s all I can say about this one is just wow! I was definitely a not pretty, absolutely sweaty mess when I was done LOL! See you tomorrow @jessicasmithtv

  • (late posting) I did this #SpringAhead  HARDCORE workout yesterday.  OMG!!! Thought I was gonna die!!!  This isn’t my first rodeo with this and I can absolutely see improvement.  I shaved off 5 minutes from the last time I did this workout and I was better able to keep up with you during the workout.  I was a sweaty mess after I was done and couldn’t be happier with how far I’ve come.  Keep bringing the workouts and I can’t wait to complete this challenge and see what you’ve got next for us. #sweaty   #strengthtraining  

  • Ahhhh! Well, I finished it. I thought nothing was worse than lunges but mountain climbers are jjust impossible. Really, my tummy is so large I can only reach my foot to about under my hip. Guess that’s why I have to keep going! Thanks Jessica and Peanut!

  • #SpringAhead challenge done. I switched day 1 and day 2 this week due to time constraints. This is a killer but I’ll be adding it to my favorites.:-)

  • Sweaty start to Week 4 #SpringAhead! I added Fast Fat Burn and Belly Blaster and finished up with Adriene’s Foundations of Yoga Corpse Pose. It was coincidental but ended up being the perfect finish����

  • I LOVE your content. As someone who has been bodybuilding/lifting for the last 12 years, I needed a change. I recently signed up for a CrossFit gym and am now a “CrossLifter” (still heavy weight training, but including the CrossFit in each workout as well). Loving the variety and physique changes. My inspiration for this change is all thanks to you and your videos. Much love.

  • Nwanne how do I keep my muscles thight?? While working out my muscles gets so hard but the moment I wash up after work out every muscles gained gets weak.pls what’s the guidelines. Thanks

  • Omygoodness some of these exercises were crazy hard for me to do. But I can tell that my abs are getting stronger.  And today I did my first 2 toe push-ups…  so I’m feeling really good about that!  
    BTW, is anyone else having problems with the plank exercises at 34:00?  After all that sweating, my arms are slipping out from under me.  So I tried the exercise on the carpet and was able to complete the sets.  Now, given the choice between going splat on the mat or getting brush burns on my lower arms, I’m all ears for any suggestions that might solve this dilemma:o)   
    Great workout Jessica, Thank You!

  • Spring Ahead Challenge week 4: Loved this workout! Nice combination and lots of core work. I did have to pause it a few times because my heart rate was getting ridiculous. My arms are TIRED!

  • Great explanation. I guess I have done both at one point in time. Currently I am doing metabolic training. As long as I burn fat, I’m ok with either.��

  • #SpringAhead Week 4, Day 1 done. Made all the way through to those last sweaty elbow plank dolphin pikes! Great challenging workout!

  • Now you’re perfect! The count of the rounds was what was missing… Now there’s nothing left! Just a suggestion: How would you make available on the site or the channel the playlist with the round count? Would be wonderful! Thank you! You are the inspiration for thousands of people around the planet.

  • WOW! I just found your channel today, and this workout was amazing! Just what I needed after not being very diligent with my fitness on my vacation. Happy to be your newest subscriber and thanks for an awesome workout!

  • First i read the comments and thought..how hard could this be? Im gonna try it…THIS WORK OUT KICKS BUTT!!..but..I LOVED IT!! OMG did i love it!! I can’t wait to do it again!

  • 3rd time. Brutal. I’m so breathless and sweaty right now. I forgot to tell you how much I loved the music in this one (it really kept me going!) Happy Tuesday!

  • Totally enjoyed it! I found the push up 5 min section was hard. Surprisingly the cardio wasn’t hard even the burpees. I introduced you to my colleague n she talked to me she did one of yr sec yesterday n it was great! I said I do all your sessions n showed her my phone! Have a good weekend!

  • I LOVED this workout! I have tried possibly 50 different workouts since joining YouTube. There are alot of them that I like a lot and are staples, but I’ve recently gotten into metabolic conditioning and have found it nearly impossible to find one that isn’t led by some young beefcake with way more muscle power than I have. This was perfect me; I was able to complete the whole thing while still being very challenged, all the exercises are efficient and effective, and I wasn’t bored. Well done. Thanks, Jessica!

  • Very rightly named ‘breathless’ I certainly was that! Gave this one a go this morning and I was dying by the last cardio segment! Thanks again Tracy! ����

  • The first half went by soo fast and I was already dripping. Great workout but I could’t go through the second 5 minutes �� my first hiit in a long time ��

  • Omgoodness. I’m making excuses….went on spring break ate like pig and only ran a few times. Felt so good to lift. Lots of breaks and went heavy as long as I could then dropped back. Especially on 5 minute rounds. You are a BEAST!!!!!!

  • Does having a good digestive system helps you burn more fat and have more energy to train harder? Im seeing all these cleanse tips and fasting tips but it doesn’t specify what these ritual can to help your body’s endurance.

  • This was tough (but I like the format). I am so breathless and sweaty after this! I lifted as heavy as I could and only took one break. I was worried that I couldn’t finish (but I did). Love the sleep tips. I definitely need to develop a solid nighttime routine.

  • I have Elite genetics. BUT when I watch your content I realized that people from outer space are real and you are one of them! Definitely Alien DNA!

  • The format seemed strange at first glance so I had to try this today lol! It was fun until the burpees. To quote myself ‘F***ing burpees? I don’t think so…!’ �� After three I did high knees and jumping jacks instead. The 20 second section went by in the blink of an eye though!

  • LOVED this! The pace and format were awesome! I also like how you put the list of exercises up on the screen, nice touch! So sweaty and breathless!

  • Completely forgot to check in yesterday, but week 4 day 1 of #springahead is done! This is always a good one, but since I’m checking in a day late I can tell you my chest is so sore from that one!!

  • Amazing workout Thanks  Power of sleep should not be underestimated! You’re right I like it. But when it comes to dealing with work and home life at the same time, it is idifficult to keep enough sleeping time. So I could sleep for 45 hours a day. I think it became a habit.    Take care