Metabolic circuits pair strength movements back-to-back to keep your heart rate elevated throughout the session — an efficient way to train when time is the limiting factor. Six weeks of progressively challenging circuits.
Preview week 1 — purchase to unlock the full program.
Day 1 — Metabolic Circuit
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Jump Rope Intervals | 6 | 40 sec | 20 sec |
| Walking Lunge | 3 | 12 per side | 45 sec |
| Burpee | 4 | 10-12 | 45 sec |
| Kettlebell Swing | 4 | 15-20 | 45 sec |
| Goblet Squat | 4 | 12-15 | 45 sec |
Day 2 — Strength & Burn
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 4 | 12-15 | 45 sec |
| Dumbbell Thruster | 4 | 10-12 | 45 sec |
| Renegade Row | 3 | 8 per side | 45 sec |
| Jump Rope Intervals | 6 | 40 sec | 20 sec |
| Walking Lunge | 3 | 12 per side | 45 sec |
Day 3 — Conditioning
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walking Lunge | 3 | 12 per side | 45 sec |
| Burpee | 4 | 10-12 | 45 sec |
| Kettlebell Swing | 4 | 15-20 | 45 sec |
| Goblet Squat | 4 | 12-15 | 45 sec |
| Dumbbell Thruster | 4 | 10-12 | 45 sec |
Day 4 — Full-Body Blast
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Thruster | 4 | 10-12 | 45 sec |
| Renegade Row | 3 | 8 per side | 45 sec |
| Jump Rope Intervals | 6 | 40 sec | 20 sec |
| Walking Lunge | 3 | 12 per side | 45 sec |
| Burpee | 4 | 10-12 | 45 sec |
Noah Williams
23 Aug 2026
The pacing was perfect and I actually stuck with it the whole way through, which never happens.
Lukas Schmidt
26 Jul 2026
The pacing was perfect and I actually stuck with it the whole way through, which never happens.
James Whitfield
9 Jul 2026
Good program overall, a couple of sessions felt a bit long but nothing major.
€25
One-time purchase · lifetime access
Felix Andersson
8 Jul 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
Chloe Martin
13 Jun 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
