Post on 30-Mar-2023
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Metabolic
conditioning
for faster
fat loss
40 metabolic conditioning
workouts for building more
strength and burning more fat
By Dave Ballantine
www.Edinburgh-pt.com
Hi, my name is Dave. I live in Edinburgh, Scotland
and have been a personal trainer for about 5 and a
half years now. I love coffee, have a never ending
reading list (if you have any recommendations send
me a message!) and helping regular folks like you
and me get fitter, stronger and leaner.
Over the last few years, I’ve put together a few great
metabolic conditioning ideas and borrowed a few
from some great trainers.
Now I have them all together for you to use as
stand-alone
workouts or as finishers at the end of your training
session.
I’m giving you the tools to burn fat fast while
building more strength, boosting your metabolism,
and improving your fitness levels higher than they’ve
been before.
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In all honesty, the workouts in this book aren’t easy.
They’ll push you harder than you’ve ever been pushed.
They might make you sore (in a good way).
They’ll leave you dripping sweat after every circuit.
But they work. Really well.
And if you’re willing to put your nose to the grindstone
you’re going to see serious results very quickly. These
workouts will give you a test both physically and
mentally. They’re short, intense, high work capacity
building workouts specifically designed to increase your
metabolism, boost your strength, and burn fat. I hope
you’re ready.
I will say this though, make sure you are medically cleared
to train, and if you are unsure of the correct technique on
any exercise in this book, make sure to get guidance from
a qualified professional. And if exercise hurts, don't do it!
If you have any questions, shoot me an email to
dbptinfo@gmail.com with “Ultimate Conditioning
Workouts” in the subject line and I’ll get back to you
within 48 hours.
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Before you get started, here are a few thoughts to
consider to get the most out of the workouts and for
optimal fat loss.
1. The rest times are a suggestion, these workouts shouldn't
be easy but if you need a little more time between rounds,
use it.
2. These workouts aren't for building max strength, they are
for jacking up your heart rate and burning calories and
maintaining muscle mass.
3. Diet is and always will be the number one driver of fat
loss. These workouts burn calories, and create an increased
calorie burn after you finish the session, but your diet
creates the sustained calorie deficit for successful fat loss.
4. Recovery is as important as training. Being able to
recover between training sessions is key to being able to
perform well each and every session.
5. Maintaining good technique and using appropriate
weights will get you better results than going with your ego
and trying to throw big weights around with sloppy
technique.
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Pyramids Bodyweight
This is the most straightforward option going. Pick either
pushups or squats and perform the following: 1 rep, 2
reps, 3 reps, 4 reps up to 10 reps, then 9 rep, 8 reps back
down to 3 reps, 2 reps, 1 rep
Bonus: If you do pushups as your movement, stand up
between rounds. If you do squats or lunges, get down to
the floor between rounds. Just don’t stay there too long…
Rest as needed but try to get through it as quick as you
can with good technique!
210 Bodyweight
210 seconds isn’t really a long time.
3 minutes and 30 seconds. It will feel like forever though
by the time you are on the last round of this…
Squat for 5 seconds Squat and hold for 5 seconds Squat for
10s Squat and hold for 10s Increase the duration of each
round by 5 seconds each time up to a total of 30s per
round.
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The Bear Necessities Bodyweight
Bear crawls are pretty awesome. Shoulders, abs, legs,
strength and mobility all rolled into one.
Squats are awesome too. Put the 2 together and the levels
of awesome go through the roof!
Pick a distance, 10m is pretty good but you can go shorter
if you need to (no less than about 4m though).
Pick a time or a number of rounds, then do 10 squats, bear
crawl your distance, 10 squats, bear crawl (or for extra
awesome, reverse bear crawl) back to the start and repeat.
Go for total time or for a set number of rounds (4 is a good
start…)
Conditioning rules
Use big movements
Challenge yourself
Don't fail technically
Make it fun!
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One sided Bodyweight
The unilateral component of this circuit gives you a great
core hit along with a full body workout.
1-arm TRX row x 20-30s
RFESS x 20-30s
Side plank x 30-45s
Swap to the other side and repeat.
Rest 60s and go into the next round.
Aim for 3-5 rounds
Worst Zoo Ever Bodyweight
Three exhibits, keep moving, no icecream ☹
Dead bugs x8 per side
Bear crawl x5m out and back
Frog squats x15
15 minutes on the clock, how many rounds can you do?
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Pullup/pushup Bodyweight
Pullups are the best option here, but if you can’t do at least
sets of 3, the regress to either an inverted row or TRX row.
Pushup x 10,8,6,4,2
Pullup x 3-5
Rest only as needed
Buns of steel Bodyweight
Lot of glutes on this one, make sure to drive off the heel of
the front foot on the walking lunges and squeeze those
glutes hard during the plank…
Glute bridge x 20
Walking lunge x8/side
Plank x 30 seconds
Rest 60 seconds and repeat for 3-5 rounds
5-10-15 Bodyweight
Ascending reps, how many rounds in 15 minutes?
Pushups x 5, 10, 15
Glute bridges x 5, 10, 15
Squat jumps x 5, 10, 15
Rest as needed and start over.
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Negative rest Bodyweight
Less rest time than work time, let the fun begin!
Bodyweight squat
Plank
Glute bridge
Plank
40 seconds on each exercise with a strict 20 second
recovery/transition time.
Rest 60-90 seconds at the end of the round, aim for 4
rounds.
Lunge du's Bodyweight
Lunge 8 steps out and 8 back, drop and do 5
hindu pushups, rest and repeat.
Walking lunge x8/s
Hindu pushup x5
60s rest
5-8 rounds
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Deceptive Bodyweight and DB/KB
A mix of bodyweight movements and low rep DB/KBs, not
as easy as it looks…
15 frog squats
5 pushups
5 racked KB squats
5 bentover KB rows
8 mountain climbers per side
15 minute AMRAP (as many rounds as possible)
Ladders Kettlebells
A delightful mix of swings and goblet squats, keep the rest
to a minimum and aim high!
1 swing, 1 squat
2 swings, 2 squats
3 swings, 3 squats
..., ...
All the way to 10 each for your first target, giving you 220
total reps.
Or 15 each for 240 total reps
Or 20 each for 420…
How high can you go?
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Circuit Breaker Dumbbells
This circuit is a 3 round, high volume circuit.
If you go too light, you won’t get a lot out of it, if you go too
heavy then you're gonna have a bad time...
DB press
DB goblet squat
DB RDL
DB bentover row
Round 1: 30 secs of work/ 30 secs of rest
2 mins rest after the round is complete.
Round 2: 25s of work/ 35s rest, match the reps from round 1
2 mins rest after the round is complete.
Round 3: 20s of work/ 40s rest, match the reps from round 2.
Lie on the floor for as long as needed.
High-intensity conditioning not only boosts
your physical fortitude, but also your mental resilience.
Pushing through a tough conditioning session helps you
push beyond your preconceived ideas
of what you're capable of.
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Swing, carry, squat Kettlebells
The farmers carry is a nice transition between the swings
and squats whilst working on grip and core strength, hip
strength and stability.
10 swings
Farmers carry 20m
Descending ladder on goblet squats – 10,9,8…3,2,1
10 rounds, great technique, quick as possible.
Go!
No catchy title Bodyweight/Kettlebells
Each round is 10 swings, make them tight and snappy, in
between rounds you have a countdown of pushups.
The bonus of getting up and down for the pushups adds a
little extra cardio boost.
KB swings x10
Pushups x10, 8,6,4,2
Rest as much as you need, but as little as you need.
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Carry and squat Kettlebells
Right arm farmer carry x20m
10 sumo squats
Left arm farmer carry x20m
10 sumo squats
30-60s rest
3-5 rounds
Everest Bodyweight/ Kettlebells
What goes up must come down!
Hindu pushup x 2,4,6,8,10
Farmers carry x 20m
Mountain climbers x 10 each side
1-2 minutes rest, then -
Hindus x 10,8,6,4,2
Farmers carry x20m
Mountain climbers x10 each side
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Doubles Kettlebells
Double KB swing x 10
Double KB front squat x 10
Double KB bentover row x 10
Pushups x 10
30-60s rest
2-3 rounds
1.5s Bodyweight/
Kettlebells
1.5 refers to the rep style used in this circuit. For example
on a squat, you go down, come halfway up, go back down
and then return to standing, for 1.5 reps. The same principle
applies throughout. You're welcome...
1.5 pushups x8
1.5 Goblet squats x8
1.5 Bentover KB rows x8
1.5 Reverse lunges x6/ side
Rest 1.5 minutes
Repeat for 2-3 rounds
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Basic Bodyweight/Kettlebells
Farmers carry x30m (go as heavy as you can)
Pushup x3-5
Paused goblet squat x5 (3 second pause at the bottom)
10 minutes on the clock, how many rounds can you do?
Swing, squat squared Kettlebell
The classic KB swing partnered with a double helping of
squats.
Swings x5
Goblet squat x3
Sumo squat x5
Every minute on the minute.
Your target is 15 minutes.
The goblet squat is the limiting factor in this circuit, choose
a weight that you could goblet squat for 10 reps and use it
throughout.
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Legs Eleven Bodyweight/KBs/DBs
11 minutes of leg blasting fun and games.
KB or DB Goblet squat x8
1 handed farmer carry x30m/s
KB or DB RDL x8
Walking lunge x8 steps/ side
Rest as needed
As many rounds as you can in 11 minutes.
Booty building Kettlebell/ resistance bands
Hitting your glutes from every angle.
Banded glute bridges x15
KB swing x12
Band pull through x15
Sumo squat x12
Rest 60-90 seconds
2-3 rounds
Training for strength should still be your main priority. Building strength and a little more muscle will benefit your health and body composition
massively. Use these workouts to burn more calories, build work capacity and complement your main strength sessions.
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The Bastard Bodyweight/ Kettlebells
This gets a page all of its own.
Your mental toughness will be tested here, rest as needed
and get done as quick as you can.
10 pushups 1 goblet squat 1-3 pull ups
9 pushups 2 squats 1-3 pullups
Go down by 1 on the pushups and up by 1 on the squats
each round until you get to 1 pushup and 10 squats.
You want more of a challenge?
Then go down in 2's on pushups from 20, and up in 2's to 20
on goblet squats.
These workouts aren't meant for building
maximal strength, go lighter on the weights to
allow you to complete the workout but
still challenge yourself.
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Simply swings Kettlebells
The kettlebell swing is one of the best exercises I know of to
increase strength and power and boost fat loss by
approximately 239%*
You have 20 minutes on the clock, how many swings can
you do?
Prepare for your heart rate to skyrocket and your grip to be
tested!
*approximately.
Earn your rest Bodyweight/ Kettlebells
At the top of each minute, you start the next round
regardless of how much rest you have earned…
Can you get all 15 rounds?
Kettlebell racked squat x 5
Pushup x 5
Kb swing x 5
Rest till the start of the next minute.
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Time to get a little more complex…
A complex is simply a series of exercises done one after
the other where you don’t put the weight down until
all the reps on a set are done.
Alwyn Cosgrove's Evil 8 Barbell
Simple on paper, this complex will test your physical and
mental fortitude, not to mention your grip strength.
Choose a weight you can press overhead for around 10reps
as you load throughout.
The Evil 8, in order to be done, are:
Deadlift
RDL
Bentover row
Hang clean
Front squat
Push press
Back squat
Good morning
Perform 6 reps of each exercise,
rest 90s, then do 5 reps each,
90s rest, then do 4, 3 and 2 reps
each time resting 90s
between rounds.
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Squat, press and rollout Barbell
A simpler, but no less challenging complex is this:
Using a weight you can press overhead for around 8 reps,
clean it up to the start position and then:
Front squat x 6
Overhead press x 3, drop it down under control and onto
your knees and do
Barbell rollouts x 6
Rest as needed and do as many rounds in 15 mins as you
can.
DeRPS Barbell
This one is as simple as 1,2,3,4…
Deadlift x 1
Bentover Row x 2
Press x 3
Front Squat x 4 Rest
60s rest
3-6 rounds
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Dumbbell Hell Dumbbells
This complex is a DB only option, great if you are in a hotel
gym with limited equipment.
Don’t worry though, you don’t need to go heavy with this
one!
Renegade row x 8
Dumbbell deadlift x 8
Bentover row x 8
Dumbbell front squat x 8
Dumbbell overhead press x 8
Rest 60-90 secs
Repeat 3-4 more times depending on time/ amount of hell
you want…
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6,6,6… Dumbbells/ Kettlebells/ Barbell
The circuit of the Beast. You can choose dumbbells,
kettlebells or barbell, but the rule is the same: Don't let go
of the weight till all reps are complete.
Reverse lunges x 6 each side
RDL x 6 Front squat x 6
Overhead press x 6
Bentover row x 6
Rest 2 mins and repeat if you dare.
Travelling can put a major obstacle in your way when it
comes to maintaining any kind of training momentum.
But with a little forward planning you can
keep things going.
Choosing a hotel with a gym or checking out the local area
for a gym that allows day or week passes means you can
adapt and get a decent training session or 2 in.
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Ropes, slam balls, treadmills, rowers and bikes can all get
your heart rate sky high. Here are a few ideas to help
incorporate them into your conditioning and get a bunch of
work done, blast a load of calories and, dare I say it, have
fun too!
2500 Rower
The total work distance covered in this one is 2500m, the
total you actually cover including the rest periods may be
more…
100m 30-45s rest
200m 45-60s rest
300m 45-60s rest
400m 60-90s rest
500m 60-90s rest
400m 60-90s rest
300m 45-60s rest
200m 45-60s rest
100m Now find somewhere quiet to lie down and recover!
Some advice on this one, don't go all out. 70-85% is more
than enough to get a big cardio hit and still allow adequate
recovery between rounds.
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25/250 Kettlebell/ rower
Swings and rowing. 2 of the best conditioning tools you can
find.
25 KB swings
250m row
Rest only as needed…
10mins on the clock.
As many rounds as possible.
Racked squat and sprint Kettlebells/ treadmill
This combo of double KB racked squats and sprints is a
brutal option. Your heart and lungs will be going crazy
before you even get to the sprint.
KB racked squat x 8 (keep your elbows up!)
Sprint for 20-60s (depending on your fitness level)
Rest 2-3 minutes
Repeat 2-3 rounds
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Tuminello Torture Battle ropes
Palms up grip:
Slams x10
Mini waves x20 (fast)
Alternating arms x30/side
Palms down grip:
Slams x10
Mini waves x20 (fast)
Alternating arms x30/side
No rest between palms up and palms down,
2 mins rest at the end.
2-3 rounds
Slam bears Slam balls/ Bodyweight
Slams x20s
Bear squats x5
Rest till the end of the minute
8-15 rounds
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Medball Medley Medicine/ slam ball
Med ball side to side slams x6/side
Med ball rev lunge with rotation x6/s
Med ball slams x12
Med ball bearhug squats x12
Med ball pushup x12
Rest 60s
3-5 rounds
Rope swings Battleropes/ kettlebells
Rope slams x15
KB swings x10
Rope slams x15
KB goblet squat x10
Rest 60-90s
5-8 rounds
Side to side slams - if forward is 12 o'clock, alternate between 10 and 2 on the dial. Rev lunge with rotation - step back into the lunge and rotate the ball over your front leg, drive back up off the front foot.
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Band practice Resistance band/Kettlebell
Kb swing x12
Reverse lunge x6/s
Band pull throughs x20
Rest 60-90s
Repeat for 3 rounds
Sorry for your glutes...
Y u do dis? TRX/ Slam ball/ Bodyweight
Pushup x10 (use an incline if needed)
Side to side slams x8/s
TRX Y x12 - Aim for control and technique, not speed on
these.
Slam ball bearhug squat x12
Rest 60s
4-6 rounds
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Thank you!
I appreciate you taking the time to read this ebook and
hopefully, I've not only given you some great conditioning
ideas, but inspired you to go and actually do some of these
in your training.
The difference between you and most people is the action
that you'll take. Right?
If you have any questions, comments or concerns please
email me at dbptinfo@gmail.com and I'll get back to
you within 48 hours