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Shared workout · Strength

Metabolic Burn Circuit (30-45 Min)

Steps · 70Shared · Dec 23, 2025

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THE WORKOUT, STEP BY STEP

STRENGTH

Metabolic Burn Circuit (30-45 Min)

Strength circuit: warmup, 2 supersets, finisher circuit, cooldown stretches. Includes lap button press tests between all exercises.

CARDIO

1 min

Jumping Jacks - 1 min

RESTOpen

Lap button test - press Lap to continue

AIR SQUAT

1 min

Bodyweight Squat - 1 min

RESTOpen

Lap button test - press Lap to continue

PLANK

1 min

Plank - 1 min

RESTOpen

Lap button test - press Lap to continue

REST30 sec

Rest / Transition to Barbell - 30 sec

RESTOpen

Lap button test - press Lap to continue

3×Sets
BARBELL BACK SQUAT

10 reps

Barbell Back Squat - 10 reps

RESTOpen

Lap button test - press Lap to continue

BARBELL BENCH PRESS

10 reps

Barbell Bench Press - 10 reps

RESTOpen

Lap button test - press Lap to continue

REST45 sec

Rest - 45 sec

RESTOpen

Lap button test - press Lap to continue

3×Sets
ROMANIAN DEADLIFT

12 reps

Romanian Deadlift - 12 reps

RESTOpen

Lap button test - press Lap to continue

BARBELL ROW

12 reps

Barbell Row - 12 reps

RESTOpen

Lap button test - press Lap to continue

REST45 sec

Rest - 45 sec

RESTOpen

Lap button test - press Lap to continue

2×Sets
DUMBBELL BULGARIAN SPLIT SQUAT

20 reps

Dumbbell Bulgarian Split Squat - 10 reps each leg (20 total)

RESTOpen

Lap button test - press Lap to continue

DUMBBELL SHOULDER PRESS

10 reps

Dumbbell Shoulder Press - 10 reps

RESTOpen

Lap button test - press Lap to continue

LAT PULLDOWN

12 reps

Lat Pulldown - 12 reps

RESTOpen

Lap button test - press Lap to continue

PUSH UP

Open

Push-Ups - max reps to failure

RESTOpen

Lap button test - press Lap to continue

CABLE BICEPS CURL

12 reps

Cable Biceps Curl - 12 reps

RESTOpen

Lap button test - press Lap to continue

REST1 min

Rest - 60 sec

RESTOpen

Lap button test - press Lap to continue

STRETCH HAMSTRING

30 sec

Stretch Hamstring - 30 sec

RESTOpen

Lap button test - press Lap to continue

STRETCH HIP FLEXOR AND QUAD

30 sec

Stretch Hip Flexor - 30 sec

RESTOpen

Lap button test - press Lap to continue

STRETCH PECTORAL

30 sec

Stretch Pectoral - 30 sec

RESTOpen

Lap button test - press Lap to continue

STRETCH LAT

30 sec

Stretch Lat - 30 sec

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