ACSM Health & Fitness Summit

Metabolic Surge

Presented by Helen Vanderburg

Introduction
Learn a new group-training format to challenge your intermediate to advance
participants. Metabolic training is showing fantastic results and you know that is
what your clients want. This style of conditioning consists of very high intensity
done with very sort bouts of rest. Using you body weight resistance exercises or
whatever equipment you have available to develop a challenging workout.

Metabolic Surge Workout

Warm up Interval structure Sample exercises
(5-7mins)

Descending Interval 1:00/1:00 Lunge press with strides
(total time: 10:00) :45/:45 Power lateral leg lifts
:30/:30 Drop squat power
:15/15 Squat power jumps
2 cycles

Little Interval :45/ 1:00 Cardio skate with jump shot
(total time: 7:00) X4 – 1 Cycle

Little Interval :30/:45 Switch Lunges
(total time: 5:00) X4 – 1 Cycle

Tabata Interval :20/10 Burpee variations
(total time: 16:00) X8 – 4 Cycles Squat variations
Cardio burst
Push up variations
Cool down

Notes:

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