I think metabolic blast is the same thing. Here goes:
30 sec Atomic oblique pushup
30 sec L Side plank with rotation
30 sec R Side plank with rotation
30 sec L Sprinter’s start
30 sec R Sprinter’s start
30 sec Chest press
30 sec L single leg squat with hop
30 sec R single leg squat with hop
30 sec kneeling rolll out
30 sec t + y deltoid fly
30 sec back row
30 sec hamstring curl
60 sec cardio sprint (burpees and jumping jacks
That’s one round. Rest two minutes and keep going!