So today I am bringing you a Live Raw version of my wife Angela and I performing a dumbbell circuit from my upcoming soon to be released program.
Although there is no coaching (it’s just my MEVO video camera on us) you can train along side us. The video only shows one round, but we ended up performing 3 rounds with 1-minute rest in between.
Here is the Dumbbell Workout that we did using hybrid movements to tackle the entire body. The weight we used varied from 20 – 45lbs depending on the exercise.
Perform each exercise for 30 seconds of work followed by 15-second rest one after the other for 2 straight rounds. (That’s 1 set) – Rest 1 minute and repeat for 3 full sets.
DB Alternating One Arm Clean and Press to Squat and Press
DB Renegade Row Push Ups
DB Reverse Lunge to Bicep Curls
DB Alternating Snatch to Burpees (no push up)
Check out the video below to see one round
In today’s post I am going to share with you a new version of Fight Gone Bad as well as some other variations and the originally.
Fight Gone Really Bad Workout inspired by the Crossfit version designed by Greg Glassman for UFC fighter BJ Penn. FunkMMA version uses the same protocol as Crossfit Fight Gone Bad, but with different exercises.
You will get fatigued and your techniques will breakdown. YOU will most likely hit the wall, but this workout is designed to help you improve your overall cardio, conditioning, endurance, power and mental toughness.
The goal is for you to be able to get through this workout as your conditioning improves.
You can use this circuit into your overall training 1-2 times per month as a test to gauge your fitness.
Fight Gone Bad 2016 – FunkMMA Version
Perform each exercise for 60 seconds each with no rest in between. Rest for 1 minute and repeat for 3-5 rounds
Exercise List – There are variations for some of the exercises listed below
1. Kettlebell Swings 1:27
2. Med Ball Push Ups/Push Ups/Explosive Push Ups 2:09
3. Med Ball Jump Squats/Jump Squats/BW Squats 2:39
4. Dumbbell Clean and Press, DB Shoulder Press 3:29
5. Burpees/ Chest to Ground Burpees 3:51
Fight Gone Really Bad Workout – FunkMMA Version5-Minute Rounds
Perform each exercise for 60 seconds each with no rest in between.
Rest for 1 minute and repeat for 3-5 rounds
Count Your Reps!
2. Loaded Med Ball Jump Squats (30lbs)
3. Barbell Press Out Shuffles (25lbs)
4. Med Ball Explosive Push Ups
5. Dumbbell Abs Bicycles (10lbs)
FunkMMA Fight Gone Really Bad – Kettlebell VersionFunkMMA Fight Gone Really Bad – Kettlebell Version
Perform each exercise for 60 seconds each with no rest in between.
Rest for 1 minute and repeat for 3-5 rounds
Count Your Reps!
“Fight Gone Really Bad” Kettlebell Edition
1. Side-to-Side Kettlebell Swivel Swings (30 Lbs)
2. Double KB Military Press (30lbs)
3. KB Goblet Squats (30lbs)
4. Double KB Push Ups
5. Box Jumps
ORIGINAL Fight Gone Bad CrossFit WOD and Explanation
Creator Greg Glassman lectures on the development of Fight Gone Bad
Fight Gone Bad Crossfit WOD
1. Row Machine
2. Wall Ball
3. Sumo Deadlift High Pull
4. Push Press
5. Box Jump
Whether your goal is to burn fat, gain muscle definition and shape, or simply improve your conditioning, there is one workout that trumps them all. That workout?
Muscular endurance training.
Chances are by now you realize that if you want to see the best results possible, strength training is key. Strength training raises your metabolic rate, improves your lean body mass, and helps you reshape your body to exactly what you want it to be.
When you combine standard strength training with muscular endurance type of work however, you take things to a whole new level.
Here are the key benefits that muscular endurance training provides and how to structure a workout program to use this concept.
Improved Resting Metabolic Rate
The first big benefit you can expect to note is an improvement in your resting metabolic rate. When you perform muscular endurance workout sessions, you’ll increase your 24 hour calorie burn significantly for at least 2 days following the workouts. This concept is known as excess post-exercise oxygen consumption (EPOC) and comes into play with any intense form of exercise.
As muscular endurance strength training is one of the most intense forms of exercise you can do, you’ll see a significant jump to your metabolic level. Studies have confirmed that short duration, ‘all out’ sprints lasting just 30 seconds and repeated six times can significantly increase metabolic activity in subjects and also lead to superior utilization of carbohydrates in the body.
This will then help you either lose fat if you are seeking fat loss or help with weight maintenance if you aren’t.Increased Cardiovascular Fitness
Muscular endurance training sessions are also great for improving your cardiovascular fitness level. If you aren’t a fan of cardio training, muscular endurance strength training can serve as an excellent replacement.
As you’ll be structuring the workout vey similar to that of any HIIT session on the cardio machines, you’ll basically see similar benefits.
Doing a few of these workouts per week will help you boost heart health, improve your cardio endurance, and help you fend off fatigue on a day to day basis. Start doing these and you should notice improvements in just a week or two’s time.
Improved Sheer Strength Levels
These workouts are also excellent for improving your overall strength level as well. Since you’ll be forcing the body to keep lifting despite developing fatigue, as you do, this will translate into you become stronger over time.
Then, when you go back to doing your straight sets again, you should notice strength improvements taking place.
Enhanced Muscle Density
Finally, as you complete these workouts, you should also notice that you are getting superior muscular density as well. Essentially, you’ll notice that your muscles feel harder and more full than they were before. This is due to the fact that you’ll be increasing the number of mitochondria in the muscle tissue with this form of training.
As your muscles become better equipped to using oxygen to perform exercise, you’ll get this change happening on a cellular level, which then translates to an improved physique.
Now that you know all the benefits this training has to offer, how do you add it to your workout protocol?The Muscular Endurance Protocol
The muscular endurance protocol involves ditching a target rep range and instead, performing as many reps as you can in a given time frame. For the purpose of the workout I’m going to share with you today, you’ll want to do as many reps as possible in a 45 second time frame.
Once this 45 second work interval is up, you’ll then rest for 15 seconds before moving on to the next exercise. This is then continued until the entire circuit is finished, upon which, you can repeat again.
For the purpose of the exercise line-up below, I want you to use this 45:15 second work to rest ratio, move through the entire series of exercises, and then rest for 2 minutes. Once that is finished, you’ll then repeat the workout for a second and third time.
Are you ready? Here’s your challenge.Metabolic Strength and Muscle Endurance WorkoutPerform each exercise for 45 seconds of work followed by 15 seconds of rest
Rest for 2 minutes and repeat for 3 rounds.
Next time you want to put your body to the test and see remarkable progress in your physique, give this workout a try.Reference:Burgomaster, Kirsten A., et al. “Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans.” The Journal of physiology 586.1 (2008): 151-160.
Why It’s Time To Ditch Your Regular Cardio SessionsWhen you hit the gym for a cardio session, what are you doing?
If you’re like most people, you’re spending 30-60 minutes doing low to moderate activity. You figure this is the best way to achieve your weight loss goals because this form of cardio puts you in the ‘fat burning zone’.
While it’s true that long duration, moderate intensity exercise does rely primarily on fat as a source of fuel, as you’re about to find out, they are still far from effective.
Let’s look at why it’s time to ditch your regular cardio sessions and try something else instead.
What you really want to focus on is something called metabolic training. It’s this form of cardio training that will not only get you into the best shape possible, but also help you torch fat faster all day long.
CLICK HERE TO INSTANTLY DOWNLOAD MY FREE 7 DAY FAT BURN WORKOUTS, NUTRITION AND PROGRAMThe Best Metabolic Bodyweight Workout
Curious to know more? Let me explain.
Standard Cardio Workouts And Fat Loss
As far as fat loss goes, those cardio workouts aren’t doing a whole lot to help you.
While you may burn a few calories while you are doing the workout session, as soon as the workout stops, the calorie burning stops. Your body returns back to a baseline calorie burn, which for most people, isn’t all that great.
When you do metabolic training however, you are working out so intensely that your body is forced to expend a high amount of energy after the workout is over, thus you boost your total overall daily calorie burn. This makes it a far superior fat loss workout protocol.
The Afterburn Effect Explained – EPOC
Not only that, but because of the intensity it’s done with, you’ll also be burning more calories for every single minute you spend doing the exercise. With your conventional moderate paced cardio session, you’ll typically get a calorie burn of around 4-5 calories per minute.
With metabolic training on the other hand, you could easily get a calorie burn of around 8-12 calories per minute. Clearly you can see which is more beneficial.
You can burn more calories in half the amount of time and then keep burning calories faster for hours after the workout is over.
Additionally, this form of training also helps you increase your total potential for fat burning during exercise itself. Research published in the Journal of Applied Physiology noted that two weeks of HIIT training had test subjects showing an increased whole body and skeletal muscle capacity for fatty acid oxidation during exercise. This could improve how your body is able to use fat as a fuel source.
In one study published in the Pars Journal of Medical Sciences, when test subjects performed 3 interval training sessions for 6 week’s time, they noted the subjects had a lower body fat percentage, a reduced body mass index, and a lower waist to hip ratio.
The Boredom Factor
Another big problem associated with most conventional cardio workouts is the fact they’re boring. You spend hours pounding away on the treadmill, counting down the seconds until you can get off it and get on with your day.
This won’t happen when you are doing metabolic training. With this workout variety, you’ll be constantly changing the types of exercise you’re doing, taking brief rest periods, and because it is so short, it’ll be over and done with before you know it.
Boredom is simply not a factor when doing these types of sessions. If you’ve ever had troubles sticking to a workout program before, you’ll find that metabolic training helps you change that.
Funk Roberts Classic Tabata WorkoutImproved Health
Let’s not leave health out of the picture. While it’s great to focus on the fat burning benefits metabolic training offers, what will it do for your health?
Plenty. This form of intense physical training can help to increase your VO2 max levels, improve energy, and according to research published in the Applied Physiology, Nutrition, and Metabolism journal, also help to combat a variety of diseases, especially cardio metabolic disorders. And all of this comes after just a few weeks of training, doing 3, 10-minute sessions per week.
Feel like you never have enough time to get a workout in? The last thing you can squeeze into your day is an hour on the cardio machines. Most people simply can’t afford to keep doing hours and hours of cardio each week, which again, is why metabolic training is a must-do.
This form of training is very short, often lasting just 6-15 minutes in length. You can get in and out of the gym quickly, getting back to your day.
10-Minute Bodyweight Workout (Follow Along)CLICK HERE TO INSTANTLY DOWNLOAD MY FREE 7 DAY FAT BURN WORKOUTS, NUTRITION AND PROGRAMThis in turn can increase adherence rates to your program, which then lends to superior success. Always remember, your workout is only good if you do it. If you keep skipping your cardio workout sessions because they just take too long, you won’t be seeing even the modest benefits they would otherwise provide you.Muscle Strengthening Benefits
Finally, the last reason metabolic training comes out ahead of all those traditional cardio methods is because it provides you with excellent muscle strengthening benefits.
In order to strengthen the muscle tissues, you need to provide progressive overload. Basically, you need to challenge them in a way they haven’t been challenged before.
But, if you are doing the same cardiovascular workout over and over again, how you are challenging your muscles in any way? You simply aren’t and as such, you won’t be reaping many benefits.
With metabolic training, you can utilize a series of body weight exercises, weighted exercises, as well as even use a heavy bag to complete the session. These will all help you develop greater overall strength and power, improving your conditioning level.
Afterburn Assassins WorkoutMetabolic training makes you more athletic and can provide excellent transfer over benefits to any other forms of exercise you might be doing.
So there you have the main reasons why it’s time to consider ditching your old boring steady state cardio and getting on the metabolic training bandwagon instead. If you want a workout that will help you burn fat maximally all while helping you improve your conditioning level, save time, and combat boredom, this is the workout for you.
CLICK HERE TO INSTANTLY DOWNLOAD MY FREE 7 DAY FAT BURN WORKOUTS, NUTRITION AND PROGRAMReferences:
Gillen, Jenna B., and Martin J. Gibala. “Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?.” Applied Physiology, Nutrition, and Metabolism 39.3 (2013): 409-412.
Kordi, M. R., et al. “The effects of six weeks high intensity interval training (HIIT) on resting plasma levels of adiponectin and fat loss in sedentary young women.” Journal of Jahrom University of Medical Sciences 11.1 (2013): 23-31.
Talanian, Jason L., et al. “Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women.” Journal of applied physiology 102.4 (2007): 1439-1447.
Want to not only get stronger but also become more metabolically fit? The faster your metabolism runs on a day to day basis, the easier it’ll be to shed any extra fat you’re carrying around.
And, there’s no better way to ramp up your metabolism than with this 10-10-10 workout program.
This program utilizes a series of key bodyweight exercises to create a full body workout that you can do anywhere. Bodyweight exercises are great as anyone can do them, they’ll hit multiple muscle groups at once, and they’re often less taxing on the joints than heavy weighted exercises. This means you may experience a lower risk of injury long term.
And, bodyweight exercises are great for boosting your ability and coordination, both of which any good athlete needs to possess.
Let me share with you how to structure this 10-10-10 metabolic workout and the exercises you’ll be doing.
Your 10-10-10 Bodyweight Metabolic Workout
This workout session is going to last just 10 minutes, so it’s quick to fit into your day, but make no mistake, it’s not going to be easy. You’ll be moving the entire 10 minutes, giving you the cardiovascular boost you’re looking for while ensuring you torch calories quickly.
For this workout, you’ll be doing 10 exercises, for 10 reps each, one after another.
This keeps going until the 10 minutes are up. Remember to keep proper form throughout, stopping if you move out of good form and picking back up immediately as soon as possible.
It’ll help if you remember to breathe while doing this. This will ensure sufficient oxygen is getting into those muscle tissues, reducing the chances that you experience that intense muscle burn that so often results in fatigue and you stopping short of completion.
The Exercise Line-Up
Now that you know how to perform this workout, let’s get to the ten power movements you’ll be doing.
Begin on all fours, with the hands positioned just below the shoulders, core tight. Slowly bend the elbows as you lower the body down until the sternum is just about touching the floor. Pause and then press directly back up.
Note your hips should not dip or rise up as you perform this exercise.
Stand in an upright position with the hands clasped directly in front of the body. Bend the knees as you lower yourself down as low as you can go, keeping the upper body upright at all times.
Press back up to complete the rep.
X-Body Mountain Climber
Position yourself on all fours, hands just beneath the shoulders with the elbows straight. Now swivel the hips, bending one knee and crossing it under the body to the opposing side.
Once you’re as far as you can twist, return back to the starting position and simultaneously, begin crossing the opposite knee, repeating the movement to the other side.
Keep doing this until all reps are complete. Note that one rep constitutes a cross of both legs across the body.
Bend down so that your hands are positioned on the floor, the legs in a squat position. Balancing your weight on your hands, kick the legs back out behind you, landing the toes on the floor. You should be in a push-up position.
Upon reaching this position, drive the legs back underneath you and then press up off the floor, reaching as high as possible with the hands. Rebound up off the ground, land back down in the squat position and then repeat the movement again.
Lying Leg Raises
Position yourself back down on the floor with the legs raised up so they are at a 90 degree angle with the hips.
Keeping the core tight, slowly lower the legs down towards the ground, ensuring the lower back does not rise up off the ground. Once you get as low as you can go, pause and then reverse directions to complete the rep.
Get on all fours, balancing on the hands which are placed directly beneath the shoulders, elbows straight. The core should be tight with the back straight.
Once balanced, pull one arm back behind you, bending the elbow as you do and trying to get the elbow to touch the ceiling.
Once you’ve moved it as far as it will comfortably go, position the hand back on the ground and repeat to the other side. Continue on alternating until 10 reps on each side have been completed.
In a standing position, step one leg a few feet in front of the other. Now bend down so that you move into a lunge position. At the bottom of the movement, rebound up off the ground as high as possible, switching the legs mid-air.
Upon landing, move right back into the lunge position and complete to the other side. Pause at not point – this should be one fluid movement.
Table Top Toe Grabs
Position yourself so that you are back down to the ground, balancing on the feet which are placed on the floor, knees bent, and the hands, placed directly beneath the shoulders.
Once balanced, lift one leg up off the floor, extending it out in front of you. As you do this, reach toward that leg with the opposing arm. Once almost touching, place both the hand and the foot back on the ground and then complete to the other side.
Buzz Saw Planks
Get into a standard plank position, balancing on the forearms and feet with the back and body in a horizontal alignment.
Now roll the body weight backward, shifting the feet as you do so that you rock back to your heels. As you do this, let the shoulders move back to shift your body weight.
Once you’re as far back as you can go, rock forward now, moving back to your toes and rolling the shoulders forward. Keep going back and forth until all reps are completed. Remember to keep that core tight throughout.
Prisoner Jump Squats
Finally, for the prisoner squat, place the hands on either side of the head with the elbows bent. Keeping the core tight and body upright, bend the knees as you squat down into a full squat. Press back up to the full standing position to complete the rep.
Continue on until all reps are done and then remove the hands from the head.
Do this 10-exercise circuit and by the time it’s through, you’ll be feeling it in every single muscle in your body. Follow this up with some light stretching to complete the workout.