Split decision

Adding Bulgarian split squats to a metabolic circuit will build up your hamstrings while incinerating fat.

WHAT IT IS
A 10-minute, five-exercise metabolic conditioning (metcon) circuit by L.A.-based celebrity trainer Andy McDermott. The circuit starts with Bulgarian split squats, then moves to inverted rows and two pushup variations—incline and decline— and finishes with burpees. It is done continuously for 10 minutes without any breaks.

WHY IT WORKS
The circuit is perfectly balanced with a lower-body movement, pushing and pulling movements, and an explosive movement. Chest is a focal point for a lot of guys, so the incline and decline pushup variations ensure upperand lower-pec development. As far as the intensity, be ready to sweat. “It really sneaks up on you,” McDermott says.

QUICK TIP
The Bulgarian split squat offers a great way to build leg symmetry. If you have a weaker leg, independent work forces it to catch up to the stronger one.

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