Metabolic Training Program - Doubles Training 10x - Week 4 - Day 24

This workout plan is ideal for those who want to improve their strength and muscle tone in the comfort of their own home. With a balanced combination of upper body, lower body and core exercises, this workout offers a complete and effective program. Warming up and stretching are essential to prepare your body and prevent injuries.

Training Duration: About 45 to 60 minutes

Warm-up (6 minutes)

• Arm rotation: 1 minute
• Jumping Jacks: 1 minutes
• Dynamic stretching: 1 minute
• Running in place: 1 minute

Main task (50 minutes):

Exercise protocol in pairs. Perform each exercise in pairs for 36 seconds with a 10-minute rest between exercises. Perform 3 rounds in each pair. After finishing each pair's rounds, rest for 30 seconds. Perform a total of 10 pairs (20 exercises).

Help setting up Tabata Timer iPhone or Android :

Prepare: 4 min (warm up)

Work: 36 sec

Remaining: 10

Cycles: 6

Sets: 10

Rest between sets: 30 sec

Cool down: 4 min (return to calm)

Training

Double 1

1 Squat

2 Full Push-ups + Mountain climber / Option: Mountain climber

Double 2

3 Alternating Lunge Backwards

4 Alternating v-up sit-ups / Option: Cross climber

Double 3

5 Squats with front jumps + 2 back jumps

6 Spring sit-ups / Option: Horizontal jumping jacks

Double 4

7 Armrests (chair)

8 Half burpee

Double 5

9 Short incline push-ups (feet on chair) / Option: Step up right leg on chair

10 Oblique Crunches / Option: Step up left leg

Double 6

11 Squat + alternating back lunge

12 Forearm plank + alternating leg curl (heel to glute)

Double 7

13 Squats outside with jump (touching the floor with your hands)

14 Plank + inverted v + cross climber

Double 8

15 Hand plank + step forward + trunk rotation and arm raise (alternating)

16 Russian twist (v sit with torso rotation)

Double 9

17 Twins with two insistences

18 Abdominals v isometric sit

Double 10

19 Isometric squat

20 Isometric forearm plank

Return to calm ( 4 minutes):

• Static stretching of legs, arms and trunk.
• Deep breathing and relaxation.

Additional Tips

• Make sure you use weights appropriate for your fitness level.
• Maintain proper form to avoid injury.
• Increase the weight of the dumbbells progressively as you gain strength.
• Stay hydrated and eat a balanced diet.

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This training is part of the Metabolic Training Program , which is designed to maximize calorie burn and increase metabolism through intense and effective exercise. The program uses a structured approach to ensure you achieve consistent and lasting results, combining strength, cardio and flexibility exercises. Ideal for those who want to train effectively at home, the program adapts to your fitness level and progressively increases the intensity to promote continuous improvements in physical performance and overall health.