Today I want to share with you, the first workout of 2015, which I call “Unanimous Decision” But before we get into it I just wanted to touch on the how these metabolic circuits are helping you to burn a ton of calories and fat during and after you are done! Physiological Effect to Metabolic Training such as one of my Spartan Workouts is known as excess post exercise oxygen consumption (EPOC). This sustained oxygen consumption. High intensity interval circuit workouts place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). I am extremely confident in saying that these metabolic circuits Workouts, easily burn a rate of at least 600 -1000 calories during the session, if not higher. The workouts combine both high intensity cardio and resistance training, which really forces the body and muscles to work much harder than if you, were to say use an elliptical for 45-60 minutes. Then we throw EPOC (Excess Post-Exercise Oxygen Consumption) or as most people know as “The Afterburn” into the equation and the total calories you are burning from that working go through the roof. But that being said defining your workout based on the number of calories you burned is a time-wasting formula doomed for certain failure right from the start. You know the old, I am going to sit on this bike until I reach 400-calories burned. It’s NOT how many calories you burn during your workout that matters. Its how many calories you can burn throughout the day and long after your workout for maximum fat loss and increase in your metabolism. I hope that sheds some light. Now to the workout! Spartan Metabolic Workout – “Unanimous Decision” Perform each exercise for 60 seconds of work followed by 15 seconds rest. Rest for 2 minutes and repeat for 3 rounds Total Work Time: 41 minutes Beginner – 30 seconds of work followed by 15 seconds rest = 25 minutes Intermediate – 45 seconds of work followed by 15 seconds rest = 36 minutes Ensure that you warm up before and stretch after this workout session Grab your GymBoss Timer here 1. Hurricane Swing 2. Hindu/Judo Push Ups 3. Explosive Step Ups 4. Bench In and Outs (Med Ball) 5. One Arm BOSU Ball Press 6. Med Ball Mountain Climbers 7. Ring Pull Ups (Regular Pull Ups) 8. DB Clean Squat and Press 9. Stability Ball Stir the Pot 10. Med Ball Sprawls Train with FUNK ROBERTS using the 10 Week Spartan Training System – workouts, nutrition, motivation and RESULTS!
January 6, 2015