It’s that time of year to look back at the year that was and highlight my best bodyweight workouts of 2015. My use of metabolic workouts to help you burn fat, build muscle, be more athletic and get super fit has continued to grow. From Ladder Workouts to Density Circuits…300 Workouts to Spartan Circuits…SuperSets to Tabata Circuits…these are all forms of high intensity metabolic circuits that will help you get into the best shape of your life. Here are my top Metabolic Workouts for 2015: 300 Medicine Ball Workouts Metabolic Resistance Workout Ultimate Kettlebell Workout Explosive Contrast Training – Lower Body 300 Dumbbell Workout Metabolic SuperSets Ladder Workout 8-Minute Core Workout
Thought I would create and share a St.Paddy’s Day 300 Workout for those of you that need a challenging circuit before you go out to celebrate or a workout for tomorrow so you can burn off all those drinking calories without feeling guilty! St Paddy’s Day 300 Workout Complete the following circuit as fast as possible: Perform each exercise for the prescribed reps one at a time. After you complete 50 reps of the first exercise move on to the next exercise. Exercise List Dumbbell Clean & Press – 50 Reps Jumping Squats – 50 Reps Lying Hip Thrusts – 50 Reps Hindu Push Ups – 50 Reps KB/DB High Pull Swings – 50 Reps Sprawls/Burpees – 50 Reps
As a Certified Metabolic Trainer, I have personally seen the effects of using metabolic training to help transform my body and help be burn fat, while building muscle going from 215lbs to 185lbs ripped. A circuit like this is a great example of how you can insert a quick metabolic circuit into your training regime to help you get shredded and athletic. Perform each exercise one after the other for the prescribed reps. Do not move to the next exercise until you are complete all reps of the movement Med Ball Reverse Lunges – 50 (25 per side) Med Ball Side to Side Plyo Push ups – 25 Reps Med Ball Russian twists – 25 Reps Med Ball Jump Squats – 50 Reps Med Ball Climbers 50 Reps Med Ball RDL 50 reps– 25 Per Leg Med ball Burpees 50 Reps WHAT IS METABOLIC TRAINING? The short definition of metabolic training is completing compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. By compound I mean the exercises that target multiple joints and muscles. Unlike traditional weight training routines using isolated exercises and splitting body parts that don’t work if you want to raise your metabolism, burn fat, get ripped and develop lean dense muscle. The bottom line is raising your metabolism allows you to burn more calories throughout the day. Power or work capacity is the ability to perform an amount of work in a specified amount of time. The more work you can do in a shorter amount of time, the more power you will produce. Power is a key element to getting a lean fit body. That’s because when you produce more power, it triggers the natural release of Human Growth Hormone (HGH). HGH triggers fat metabolism for energy use in muscle growth, which means you lose fat while gaining dense muscle. HGH also enhanced protein synthesis in your muscles, making them stronger and larger (not to worry ladies you will NEVER BULK UP, unless you plan on using STEROIDS). The most critical factor to know if you want to produce more HGH is increasing the intensity of the exercises you perform because intensity is the key to increasing power. Metabolic training is high intensity anaerobic exercise that makes you breathless. If you are completing a metabolic workout and you are not breathing hard and sweating, something is wrong. Ideally you should be lifting as heavy as you can or performing as many bodyweight reps as possible in the interval with little rests in between. There are many forms of Metabolic Training and my workouts just scratch the surface. Most forms of Metabolic Training are in the form of a circuit, which is a series of exercises performed in a row with rest periods in between. Every form of Metabolic Training can improve your cardio; build strength endurance, sculpt lean muscle and burn lots of fat. You will hear different terms used for Metabolic Training such as, HIIT (High Intensity Interval Training), Tabata, Metabolic Resistance, Metabolic Conditioning, Circuit Training, p90X, Insanity, Spartan Workout Challenges they are all in the same boat. So i hope that helps a bit in understanding how powerful metabolic training can be. If you have been stuck in the rut of traditional bodybuilding workouts and have not been getting the results your looking for, it’s time to change to metabolic training to help reach your fitness goals. GET IT DONE!
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!
Awesome Metabolic Circuit to help burn fat while building lean muscle…get stronger, be more athletic and improve your fitness Perform each exercise for 60 seconds for work followed by 15 seconds rest. Rest for 2 minutes and complete 3 full rounds Exercise list
- Alternating KB Swings
- 180 degree burpees
- Wide Grip Push Ups
- V-Ups to Wide V-Ups to Knee Grabs
- Alternating Db Thrusters
- DB Rows
- Mountain Climbers (Knee to Elbows)
- Jumping Rotational Lunges
- Plank Builds
- High Knee Sprints