Workout 100 – Advanced Metabolic Conditioning

What’s Inside This Video:

Dr. Jade’s signature techniques in this workout include …

B’s and H’s: Breathless, burning, heavy and heat. These sensations indicate your body is reacting to how you’re moving, and priming your metabolism to burn fat-calories during and after your workout.
Rest-based training: Remember that keeping clean, strong form is your first priority, pushing yourself hard is second. Clean form builds neuromuscular connections in your brain, builds muscle functionally, and prevents injury. Rest when you need to fully reset: physically and psychologically.
AMRAP: You’ll perform as many rounds as possible (AMRAP) in 20 minutes.
Here’s What You’ll Do:

You’ll perform 4 moves for AMRAP in 20 minutes.

6 Deadlift
6 Box Jumps or Steps-ups
6 Handstand Push-ups (HSPU) or Shoulder Press or Push Press
6 Burpees or 6 Calorie Row on a rowing machine or 6 Squat Jumps
Dr. Jade’s Notes:

Be sure to get the triple extension on the Deadlift by standing all the way up, keeping your knees soft.
If you’re performing the Shoulder Press or Push Press, use moderately heavy dumbbells.
If you’re using the rowing machine, be sure the display is set to calories burned.
If you’re experiencing back issues on the Burpees: squat down first, then put hands down in front of you, and put your legs back on a wide stance. This will help to protect your lower back.
How to Maximize Your Workout:

Push hard, rest hard. It’s better to push hard for 15 seconds and then rest for 2 minutes (if needed) than to pace yourself.
Use good form. Always use crisp, clean form on every movement. Rest as often as necessary to avoid sloppy repetitions.
Listen to your body. This workout will be demanding, especially on your lower back. Listen to your body and regress or switch moves as necessary to avoid injury.
Keep your mind on your muscles. Keep your head in the game all the way to end to get the most out of this workout, and to avoid injury.
Workout Description: AMRAP 20 minutes of: 6 Deadlift, 6 Box Jumps or Steps-ups, 6 Handstand Push-ups or Shoulder Press or Push Press, 6 Burpees or 6 Calorie Row or 6 Squat Jumps

Equipment Needed: Dumbbells, barbell, phone or stopwatch to time yourself