Sweet 16 Metabolic Conditioning Workout

Too many roundzzz? Too many pushupzzzz?

Now that I’ve trained my long-time client for six years, I’ve written hundreds of programs for him. And this one workout, that has been tweaked over and over, is one of his favorites of all time.

It’s a full metabolic conditioning workout, but with a unique twist…

When I typically write a conditioning workout, I usually don’t add a finisher, but with this one, it’s an option. You have to be feeling pretty crazy though.

If you do end up doing the finisher, rest for 2 minutes after the workout, then jump in (the finisher is only 5 minutes).

So without further delay, here is the infamous “Sweet 16” Metabolic Conditioning Workout including the optional 5-minute finisher. Remember – if your form is getting sloppy, you have to take a break during this density workout…


Sweet 16 Metabolic Conditioning Workout:

Do the following circuit as many times as possible in 16 minutes, resting only when needed.

1A) Shuttle Sprint (back and forth 6X)
1B) Renegade Row (6/side)
1C) Vertical Jump and Stick (6)
1D) Explosive Pushup or Triple Stop Pushup (6)
1E) Alternating Diagonal Lunge (6/side)
1F) X-Body Mountain Climber (6/side)

Optional Finisher (be sure to rest for 2 minutes before going to the finisher)
2) Total Body Extensions (30 seconds), rest 30 seconds – 5 rounds

That’s a “good times” workout… perhaps you can offset some of those pancakes you had this weekend? <== This is to me, not you

Get metabolic,
Mikey, CTT 

Leave A Reply (6 comments so far)

  1. Ray
    11 years ago

    Mike- thank you my friend for always changing up workout programs. As a trainer myself I incorporate UR workouts in my own training programs. Love the burn and results I get from UR programs. Thank u again

    • Mikey
      11 years ago

      Ray, I’m so glad to hear about the results! That’s what it’s all about… having fun and getting results. I appreciate the feedback!


  2. Cathy
    11 years ago

    Awesome sauce! I can’t wait to try this workout, but it will have to wait until I recover from my rotator cuff surgery. And luv your finishers – they always provide that perfect ending to a workout.

    • Mikey
      11 years ago

      Thanks Cathy! I wish you a speedy recovery and I promise more cool stuff on the way 🙂


  3. Maxine
    10 years ago

    I’m going to try this with my teen/adult children (who have never bought into fitness the way I have.) Surely we can keep their attention for 16 minutes!

    • Mikey
      10 years ago

      Awesome Maxine! Good luck to you!