Metabolic Training Program - Doubles Training 10x - Week 5 - Day 31

This dumbbell 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.

Necessary equipment: Dumbbells (with weight adjusted to the practitioner)

Workout 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).

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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 Lunges Behind + Dumbbell Biceps Curls

4 Alternating v-up crunches + dumbbell triceps press / Option: Cross climber

Double 3

5 Thruster (squat + dumbbell shoulder press)

6 Spring sit-ups / Option: Horizontal jumping jacks

Double 4

7 Ground to overhead (GTO) with dumbbells

8 Dumbbell Row in Squat Position

Double 5

9 Dumbbell Flyes

10 Oblique Crunches

Double 6

11 Squats + bike curls

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

Double 7

13 Kettlebell or dumbbell swings (hammer grip)

14 Front jump squats + 2 back jumps

Double 8

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

16 Russian twist with weight

Double 9

17 Good morning with kettlebell or dumbbells

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