Workout Routines

The 4-Exercise Metcon Full Body Workout

Rev your metabolic motor with this high-intensity circuit.

More Push-up Power
Duration 15 Min
Exercises 4
Equipment Yes

What It Is

A four-exercise total-body metcon (metabolic conditioning) circuit designed by L.A.-based celebrity trainer Andy McDermott. You perform clapping pushups, squat jumps, and hanging knee raises with a minute of jump roping at the end. Go nonstop for 15 total minutes.

Why It Works

Alternating between the upper and lower hemispheres of the body forces the heart to work harder to supply blood to working muscles. “It’s an uncomplicated way to get a total-body workout while developing power,” McDermott says. With access to a pullup bar and a jump rope, you can take this workout anywhere. 

The Metcon Workout Circuit

Exercise 1A

Clapping Pushup You'll need: No Equipment How to
Clapping Pushup thumbnail
1 sets
5-8 reps
-- rest
Go straight to the next exercise.

Exercise 1B

Squat Jump
exercise image placeholder
1 sets
10 reps
-- rest
Go straight to the next exercise.

Exercise 1C

Hanging Knee Raise You'll need: Pullup Bar How to
Hanging Knee Raise thumbnail
1 sets
10 reps
-- rest
Go straight to the next exercise.

Exercise 1D

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
1 sets
60 seconds reps
-- rest
Return to the first exercise and repeat the cycle.
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