The 30-Minute Flow and Shred

Dec 12 / Build Muscle

You’ll find two components to this 30-minute follow-along workout: a 10-minute flow and a 20-minute MetCon (metabolic conditioning) workout. I performed this workout live on Facebook last week (see it above). Join me for musclemorphosis.com. Even if you can’t stream in real time, you can always catch it later. The workout will be on the top of our musclemorphosis.com. 10-Minute Flow This flow improves your squat mechanics and mobilizes your ankles, knees, and hips. I do it every morning, but you can do it before your workout or before bed to enhance performance and reduce your risk of injur...

You’ll find two components to this 30-minute follow-along workout: a 10-minute flow and a 20-minute MetCon (metabolic conditioning) workout.

I performed this workout live on Facebook last week (see it above). Join me for musclemorphosis.com.

Even if you can’t stream in real time, you can always catch it later. The workout will be on the top of our musclemorphosis.com.

10-Minute Flow

This flow improves your squat mechanics and mobilizes your ankles, knees, and hips.

I do it every morning, but you can do it before your workout or before bed to enhance performance and reduce your risk of injury.

Perform each movement for a minute, flowing from one exercise to the next.

  1. Flexion gapping, left
  2. Flexion gapping, right
  3. Low lunge, left
  4. Low lunge, right
  5. Low lateral lunge, left
  6. Low lateral lunge, right
  7. Deep toe squat
  8. Hinge to deep squat
  9. Knees-out deep squat
  10. Passive-to-active deep squat

20-Minute MetCon

Next, you’ll move into the METASHRED-style workout. It uses an interval scheme of 90 seconds of work, followed by 30 seconds of rest for 10 straight rounds.

Related: musclemorphosis.com

Since the 90-second work period is much longer than you’d normally work, you’ll be using a mix of glows, complexes, and combination movements to maximize results.

These multiple-moves challenge your muscles and brain, and also break up the monotony of graining through just a single move at a time.

  1. Single-leg flow, left: reverse lunge to balance to hip hinge to walkout
  2. Single-leg flow, right: reverse lunge to balance to hip hinge to walkout
  3. Pushup flow, left and right: single leg to single arm to T-pushup
  4. Jumping jack: squat and pushup complex,  6 reps each for time
  5. Triple drop squat to skater jump to burpee complex
  6. Animal flow: bear crawl to kick through to crab toe touch
  7. Mountain climber complex: spider to grasshopper to pushup, 30 seconds each
  8. Jumping jack: squat jump to plyo pushup complex, 6 reps each for time
  9. 21-method Bulgarian split squat, left: 30-second bottom to 30-second full to 30-second top
  10. 21-method Bulgarian split squat, right: 30-second bottom to 30-second full to 30-second top