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The 4-Exercise Metcon Full Body Workout

Rev your metabolic motor with this high-intensity circuit.
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  • 15 Min

  • 4

  • Yes

More Push-up Power

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. 

Routine

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The Metcon Workout Circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Clapping Pushup

Equipment
No Equipment
Sets
1
Reps
5-8
Rest
--
How to
Go straight to the next exercise.
Exercise 2 of 4

Squat Jump

Equipment
Sets
1
Reps
10
Rest
--
How to
Go straight to the next exercise.
Exercise 3 of 4

Hanging Knee Raise

Equipment
Pullup Bar
Sets
1
Reps
10
Rest
--
How to
Go straight to the next exercise.
Exercise 4 of 4

Jump Rope

Equipment
Jump Rope
Sets
1
Reps
60 seconds
Rest
--
How to
Return to the first exercise and repeat the cycle.
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