Met Con At Home
Our MetCon At Home replicates our Adult Group Training Classe in your own home. MetCon is an interval based workout that will have you moving through exercises quickly, burning calories, and improving your cardio.
Get Strong & Feel Your Best From Home
CDSF Met Con At Home gives you access to 12-weeks of programming that you can do anywhere with minimal equipment along with access to our CDSF Online Community
Our MetCon Online replicates our Adult Group Training Classe in your own home. MetCon is an interval based workout that will have you moving through exercises quickly, burning calories, and improving your cardio.
Course curriculum
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1
Welcome to Your Strength Camp At Home Program
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Getting Started- CDSF Family
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2
Full Program Download- Phase 1-Phase 4
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CDSF Met Con At Home Full Program
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3
Phase 1 - Warm-Up
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Full Body Foam Rolling Series
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Child's Pose Breathing
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Wall Press Abs
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1-Leg Glute Bridge
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Kneeling Glute Mobilizations
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Kneeling Adductor Mobilizations
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Squat-to-Stand
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Back-to-Wall Shoulder Flexion
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Forearm Arm Slides @ 135 w/ Lift-Off
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Walking Spiderman w/ Hip Lift & OH Reach
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Skip Series: High Knee Run, High Knee Skips, Butt-Kicks, Lateral High Knee Skips, High Knee Carioca
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4
Day 1
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Month 1 Shuttle- Side Shuffle
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Month 2 Shuttle- 50 Jump Ropes into 80 Yard Shuttle
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Month 3 Shuttle- Sprint/Jog/Walk
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Month 4 Shuttle- 5 Push-ups into 12 Reactive Heidens into 5 Push-ups
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A1) Front Plank
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A2) Side Plank
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A3) Deadbugs
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A4) Inchworms
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A5) Birddogs
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Mountain Climbers
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5
Day 2
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A1) Squats
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A2) Push-Ups
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A3) Half-Kneeling 1-Arm Band Row
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A4) Reverse Lunges
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B1) Hip Thrust
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B2) Band Pull Apart
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B3) Step-Ups
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B4) Tall-Kneeling Lat Pulldown
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6
Day 3
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Month 1 Shuttle- 20 Yard Lunges into 20 Yard Sprint
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Month 2 Shuttle- 10 BW Squats into 40 Yard Jog into 10 Supine Bridges
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Month 3 Shuttle- 30s of Step-Ups
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Month 4 Shuttle- Shuttle Run
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A1) Elbow Touches
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A2) Hollow Body Hold
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A3) Side Plank with Hip Abduction
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A4) Bear Crawls
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A5) Half-Kneeling Band Chop
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A6) Hand-to-Forearm Plank
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What You Get!
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12-Week At Home Met Con Program
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Access to Communicate with the CDSF Coaching Staff through discussions within your workout program and in our CDSF Community Group
Program Details:
For our Met Con only At Home Program
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Fitness Level: Adult Fitness
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Goals: Fat Loss, Cardiovascular Fitness, Strength
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Workouts Per Week: 3x/week
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Workout Length: 60 minutesloc
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Equipment Needed: None, but can add dumbbells, kettlebells, resistance bands, or barbell to increase difficulty
Don't Take Our Word For It
See what others are saying about working with the CDSF Coaching Staff
Erin N.
“Having a set workout before I get to the gym is a huge benefit for me. The organization and cleanliness is incredible. Both Mike and Dan help with proper form on every exercise and continue to push me to be better than I was the day before. I feel physically and mentally stronger. My body has changed drastically in the best way possible and continues to do so after every workout.”
Dustin I.
“There is a meticulousness of training that I’ve never seen in other gyms. It’s incredibly rare to have clear and constant instructions on how to improve rather than someone just yelling encouragements at you. Aside from a serious relief of fulltime employment stress and a large boost in confidence, all three of my major lifts (squat, bench, and deadlift) have seen VAST improvements. My 1 RM’s haven’t even been tested yet, but I’ve already lifted more than my previous 1RM’s for multiple reps.”
Lisa S.
“The personal attention from the CDSF Staff, the positive reinforcement, and the programs are spot on for what my goals have been and continue to be. The happy, positive atmosphere makes me look forward to every workout! I am stronger, my clothes fit and look better, I have less widespread joint pain, and I feel more confident in myself!”
Chelsea W.
“ I love my mornings at CDSF. Having someone hold me accountable has been great for me and I’ve learned exercises I would’ve never done on my own. I have now been working out consistently for 5 months and look forward to going to the gym instead of dreading it.”
Rob I.
“When I walk in I’m always welcomed in a friendly atmosphere, feeling confident I’m receiving the best workout for me. CDSF offers knowledge along with their fitness programs. I feel strong, healthy, confident, and able!”
Pricing options
Get Started with Your Met Con At Home Program
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Purchase Now
$45.00
One-Time Payment
FAQ
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How does payment work?
To purchase this program you must make a one-time payment of $45.
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What do I get with my Met Con At Home Program?
You'll get access to our 12-week Met Con At Home Program. It consists of three workouts per week and includes a full dynamic warm-up, video demonstrations from the CDSF staff, and access to our CDSF Online Community.
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How do I access my program after purchase?
Once you purchase your program. Click on "My Dashboard". Then select "At Home Met Con" You can then select the program. You'll be able to print out your program or work off of your phone/computer/tablet.
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What equipment do I need?
Met Con At Home is currently designed to be completed without any equipment. If you have dumbbells, kettlebells, or resistance bands we'll note where you can use those to increase the difficulty.
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Will I be able to communicate with the CDSF Staff?
Yes! There are built in discussions in each of your workouts to ask questions and make notes for our coaches to work with you. You'll also have access to our Online Community to chat with other members and our staff.