The Double Dirty Dozen Lower Body MetCon Workout

If you're looking for a killer challenge for your next fat-loss workout, try this. I considered calling this one the "Devil's Ladder"...

You're going to be doing just two exercises, both with about 40% of your 1 RM weight...barbell back squats and trap bar deadlifts (regular deadlift could be used as well, but trap bar is better for this).

I used 135 lbs on the squat and 225 lbs on the trap bar deadlift.

You're going to do an ascending then descending rep ladder with the squat while ALSO doing a descending then ascending rep ladder with the deadlift...at the same time.

It sounds confusing but once you see the breakdown below (and in the video), you'll understand.

Take about 10 seconds rest in between each set/exercise...this will get tougher to maintain as you go through the workout (which takes a little under 40 minutes to complete). I found myself hitting about 15 seconds rest towards the end.

Exercise #1 - Barbell Squats

Exercise #2 - Trap Bar Deadlifts

Here's what the rep breakdown looks like (*** Take 10 seconds rest in between EACH exercise/set, don't treat these as supersets.*** )

You can see how as you're going UP with reps in the squat, you're coming DOWN with reps in the deadlift.

Now you're HALFWAY DONE...[insert evil laugh]

You're going to REVERSE the ladders and go back DOWN on the squat while coming back UP on the deadlift.

I won't redo the numbers since I think you get the idea.

If you did it right, this is where you will likely end up at the end...

This workout is a fantastic way to develop serious workload capacity...you're strategically shifting the loading around to allow yourself to keep going at high capacity for almost 40 minutes.

If this looks like too much, you can step back a bit and try the regular Dirty Dozen workout for squats (or use it with trap bar deadlifts).

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Want more killer metabolic conditioning workouts for burning fat while keeping ALL your muscle and strength? Get 75 of them in my "Metabolic Monsters" book...

And if you like this workout, you'll LOVE these ones...

• The Single Dumbbell Attack
• Total-Body Countdown Murder
• The Inside Out Core Crusher
• Lactate Tolerance Training for Chest
• Dueling Banjo Hell
• The Good Morning Burger

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