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Metabolic Pairings

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JamesBrawn007
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Join date: Jan 2008
Location: Scotland
Posts: 385

Wanted to share this metabolic pairing workout I tried for the first time this evening:

A1) BB Step-up with reverse lunge x6 (per leg)
A2) DB Renegade row x10 (per side)

60s RI. I did 5 rounds, with each round lasting approximtely 115secs. My BPM peaked at 174, as the sweat soaked me despite training in a chilly garage.

I have been doing lactate circuits using six or so movements. However, if your pushed for time, space, equipment, etc, a pairing is much less fuss and seems just as effective.

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peterm533
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Join date: Nov 2002
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Posts: 163

Thanks. That looks highly effective. Are training for any particular sport?

Do you add another pairing to include a "push" exercise?

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JamesBrawn007
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Join date: Jan 2008
Location: Scotland
Posts: 385

peterm533 wrote:

Thanks. That looks highly effective. Are training for any particular sport?

Do you add another pairing to include a "push" exercise?

I don't do any specific sports. I had regained some fat around the midsection so introduced some conditioning work on top of my strength sessions to address this.

Regarding a push exercise, I'm actually taking it easy on those following a slight AC joint strain, so some push ups as part of the lactate circuits is as much as I'm doing currently.

What I would say is that the advantage of the renegade row is that you are in the starting position of a push-up and alternate weight on each stabilising arm. Therefore, this movement truely is an upper body compound hitting lats, chest, shoulders, arms and core.

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peterm533
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Join date: Nov 2002
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Fair enough.

Have you tried any other pairings? I need to think of something equally effective for legs but Bulgarian squats for one may be a little too much strain on the knees after the step/reverse lunge combo.

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JuicyLucy
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Join date: Jan 2007
Location: Spain
Posts: 478

How is the BB Step-up with reverse lunge performed?

You step up and on the way down after touching the ground you do a reverse lunge?

Thanks.

I like doing 10 burpees + 100 jump rope turns. Fun!

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JamesBrawn007
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Join date: Jan 2008
Location: Scotland
Posts: 385

JuicyLucy wrote:
How is the BB Step-up with reverse lunge performed?

You step up and on the way down after touching the ground you do a reverse lunge?

Thanks.

I like doing 10 burpees + 100 jump rope turns. Fun!

The way I perform them is to lift out the BB from a stand or power-rack as if performing a back squat. Then with left foot leading, step on to the platform. Then with the left foot take a large backward stride on to the floor and lunge. Push explosively up and then drive the left foot back on the platform. Then perform a normal step-down leading with the right foot, step up with the right foot, then perform the reverse lunge with the right foot. Repeat.

It's hard to describe but once you get the rythmn it flows quite naturally. I also prefer a BB over DBs because the former keeps your back upright, while DBs tend to round the shoulders and contact with the thighs, etc.

The idea of those burpees and rope jumps are making me feel sick. Think my fitness would need to improve big time before I could do those!!

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JamesBrawn007
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Join date: Jan 2008
Location: Scotland
Posts: 385

peterm533 wrote:
Fair enough.

Have you tried any other pairings? I need to think of something equally effective for legs but Bulgarian squats for one may be a little too much strain on the knees after the step/reverse lunge combo.

I haven't formulated any other pairings to date. But it's very flexible and any compound upeer and lower combination is bound to yield results.
I love Bulgarian squats just using bodyweight for higher reps. The lactate burn is awesome. You could do them followed by explosive push-ups, or even push-ups with feet on the bench you use for the squats.

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JamesBrawn007
Level 0

Join date: Jan 2008
Location: Scotland
Posts: 385

JamesBrawn007 wrote:
Wanted to share this metabolic pairing workout I tried for the first time this evening:

A1) BB Step-up with reverse lunge x6 (per leg)
A2) DB Renegade row x10 (per side)

60s RI. I did 5 rounds, with each round lasting approximtely 115secs. My BPM peaked at 174, as the sweat soaked me despite training in a chilly garage.

I have been doing lactate circuits using six or so movements. However, if your pushed for time, space, equipment, etc, a pairing is much less fuss and seems just as effective.

Ok, last post on this subject and then I will shut up! Tonight I tweaked the renegade row after watching a U-Tube clip of Nick Tuminello's hybrid version of the movement. Quite simply, after performing one row (each arm), do a push up - that's one total rep. What a difference. Total upper body conditioning exercise!

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peterm533
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Join date: Nov 2002
Location:
Posts: 163

Thanks. Sounds worth trying.

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