Tres Metales Workout with Performance Wedges: Full Body Blast

Updated at: 04/06/2025

Are you ready to experience a full-body workout that's as challenging as it is rewarding? The Tres Metales workout, incorporating performance wedges, delivers a dynamic and effective training experience unlike any other. This innovative approach utilizes the unique properties of the wedges to amplify muscle engagement, increase stability, and challenge your balance across a series of intense exercises. Forget monotonous routines – this workout targets every major muscle group, pushing you to your limits and delivering noticeable results in strength, endurance, and overall fitness.

Forget static exercises and prepare for explosive movement. This comprehensive guide will take you through a step-by-step process, demonstrating each Tres Metales exercise with performance wedges, ensuring you can safely and effectively maximize your gains. Get ready to unleash your inner athlete and discover a new level of fitness with this exhilarating full-body blast.

Preparation and Safety Guidelines

Tools Needed
  • Performance Wedges from OPTP
Safety Guidelines
  • Start slowly and gradually increase the intensity and duration of your Tres Metales workout. Don't push yourself too hard, especially when first starting out.
  • Maintain proper form throughout each exercise. Poor form can lead to injuries. If you're unsure about proper form, consult a fitness professional or watch instructional videos before starting.
  • Listen to your body. If you experience any pain, stop immediately and rest. Don't ignore pain signals.

Step-by-Step Instructions

  1. Warm-up: Woodpecker & Lunges (Right Leg)

    • Position one wedge under your right foot. Open and close your arms, engaging your back muscles. Perform 10 reps, focusing on slow, controlled movements.
    • Perform 10 lunges on a static motion, keeping your core engaged and maintaining balance.
    Lunges (Right Leg): Perform 10 lunges on a static motion, keeping your core engaged and maintaining balance.Lunges (Right Leg): Perform 10 lunges on a static motion, keeping your core engaged and maintaining balance.
    Warm-up: Woodpecker & Lunges (Right Leg)

  2. Warm-up: Woodpecker & Lunges (Left Leg)

    • Repeat the Woodpecker exercise with the left leg, focusing on back activation and slow movements. Perform 10 reps.
    • Perform 10 lunges with the left leg, maintaining core engagement and balance.
    Lunges (Left Leg): Perform 10 lunges with the left leg, maintaining core engagement and balance.Lunges (Left Leg): Perform 10 lunges with the left leg, maintaining core engagement and balance.
    Warm-up: Woodpecker & Lunges (Left Leg)

  3. Upper Body & Core: Push-up Variation & Plank

    • Place wedges under your hands. Perform a modified push-up (quarter or half), focusing on tapping your shoulders and engaging your core. Aim for 10 reps.
    • Hold a plank position for 30 seconds, keeping glutes engaged and core tight. Breathe through your nose for added cardio.
    Plank: Hold a plank position for 30 seconds, keeping glutes engaged and core tight. Breathe through your nose for added cardio.Plank: Hold a plank position for 30 seconds, keeping glutes engaged and core tight. Breathe through your nose for added cardio.
    Upper Body & Core: Push-up Variation & Plank

  4. Lower Body: Squats

    • Perform 10 reps of either goblet squats (holding a weight) or air squats. Focus on keeping your body upright and pressing through your heels.
    Goblet Squats or Air Squats: Perform 10 reps of either goblet squats (holding a weight) or air squats. Focus on keeping your body upright and pressing through your heels.
    Lower Body: Squats

  5. Cardio Blast: Mountain Climbers

    • Perform 30 mountain climbers, counting each leg movement as one repetition.
    Mountain Climbers: Perform 30 mountain climbers, counting each leg movement as one repetition.
    Cardio Blast: Mountain Climbers

Read more: Release Your Psoas Muscle with a Body Wedge: A Simple Self-Massage Technique

Tips

  • Keep your back activated during Woodpecker and lunge exercises.
  • Maintain core engagement throughout the workout.
  • In the Up Tap Tap Push-up, avoid twisting your hips.
  • During planks, engage your glutes to increase core activation and breathe through your nose for added cardio.
  • For squats, ensure your body remains upright, pressing through your heels.

Common Mistakes to Avoid

1. Improper Wedge Placement

Reason: Incorrectly positioning the performance wedges can lead to uneven weight distribution and reduced effectiveness of the exercises, increasing risk of injury.
Solution: Ensure wedges are placed securely and symmetrically under the feet to maintain balance and proper form throughout the workout.

2. Rushing Through Repetitions

Reason: Focusing on speed instead of controlled movements compromises muscle engagement and increases the chance of strains or pulls.
Solution: Maintain a slow, controlled tempo for each repetition, focusing on proper form and engaging the target muscles.

3. Neglecting Core Engagement

Reason: A weak core reduces stability and power during the exercises, limiting results and increasing risk of injury.
Solution: Actively engage your core muscles throughout the entire workout, maintaining a neutral spine and bracing your abdomen.

FAQs

What are performance wedges and how do they enhance the Tres Metales workout?
Performance wedges are angled platforms used to increase instability during exercises. This added instability forces your body to work harder to maintain balance, engaging more stabilizing muscles and leading to a more intense and effective workout. In the Tres Metales workout, they amplify the challenge of each movement, leading to greater strength and endurance gains.
This "Tres Metales Workout with Performance Wedges: Full Body Blast" utilizes the principles of proprioception and instability to maximize muscle engagement. For those looking to enhance their workout with supportive, sustainable props, consider incorporating wedges. To learn more about high-quality, eco-friendly options perfect for this type of training (and yoga!), check out our guide on sustainable yoga blocks and wedges. The right wedge can significantly improve your form and deepen the effectiveness of each exercise.