Dude Workouts: Metabolic Conditioning

The Dude Workout series is a collaborative workout program designed by eight industry experts from the HUMANFITPROJECT contributor network. Each workout is different and unique from the others but pieced together to form one weekly plan. Demonstrations for each day/workout are done in groups of two.

Go back to the complete program overview >>>

In DAY FIVE of the program, Ryan Heffernan of FOCUS NYC and Men’s Fitness Digital Director Mike Simone demonstrate a metabolic conditioning workout.

Barbell Complex/Jump Rope – 3 sets – One partner will be performing complex while other is jumping rope at a moderate pace:
Hang Clean x 5
Push Press x 8
Reverse Lunge x 5 each leg
RDL x 8
Barbell Roll Out x 8

Rest 90 seconds 

Alternating Partner Tabata Style – 5 Minutes – one partner will perform one exercise while the other is doing the other:
Push Ups x 20 seconds work/10 seconds rest
Kettle Bell Swings x 20 seconds work/10 seconds rest

Rest 90 seconds

Partner Dynomax Ball Work – 3 rounds – Partners will work together, alternating between a dynomax ball throw and ab toss. One round is throwing the ball from both sides, with ab toss in the middle:
Dynomax Ball Lateral Throw (minimal torso rotation) x 8 each side
Dynomax Ball Ab Toss (Plate placed over feet, perform a crunch with the ball that is thorwn back and forth between partners) x 8

Rest 90 seconds

Treadmill Tabata – 4 minutes – Both partners are side-by-side on treadmills, using it as a race/competition

Think you should have a featured workout on MEN’S FITNESS? Tweet or Instagram us proof with the #DudeWorkouts

Clothing and Footwear provided by Mizuno, Asics, and New Balance.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!