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.
Looking for a way to finish off your workout and ensure you see maximum results? Finishers are an excellent way to do so. A finisher is a short series of exercises designed to bring your body to a state of full fatigue, in other words, finish you off.
Consistently adding these to your workout program will train your body to resist fatigue, maintain better overall endurance, and see faster results.
What are the benefits to finishers?
Here are just a few to consider.
Greater Metabolic Burn
Want to burn fat to get leaner? Finishers will definitely help. As they are so intense, they’ll help drive your metabolic rate upwards for up to 48 hours after your workout session, ensuring that you maximize your fat burning potential.
Improved Muscular Strength
This finisher involves an element of resistance and while you may not be lifting maximum weight, you are still lifting enough weight to really challenge yourself. This, at the end of the day, can lead to superior strength gains.
Then when you do go to lift your heavy weight again, you should find that you are stronger as you’re fresh. Pushing through that fatigued state to get the weight up will provide excellent transfer over benefits.
Enhanced Cardio Output
Let’s face it, hours on the cardio machines suck. With finishers, you can avoid that. This 10 minute workout will get your heart rate elevated and keep it there the entire time. Since it is so intense, you’ll actually see more fitness benefits than if you had done a full 60 minutes at a moderate pace on one of those exercise machines.
Great As A Stand-Alone Session
Even better is that this finisher protocol can also be used as a substitute for an entire workout on those days when you’re really short on time. While obviously you don’t want to get in the habit of skipping your standard workouts, if you are very busy and are tempted to skip the session altogether, a finisher can be a great way to avoid that.
Since it takes just 10 minutes and still allows you to get some exercise in, it’s an optimal way to stick with your fitness plan and continue to see results.
Ready for the protocol? Here’s what you need to do.
Your 10 Minute Finisher Workout
For this finisher workout, you can choose any dumbbell based exercises, provided they are compound in nature. This means no triceps kickbacks allowed.
Instead, choose exercises shoulder press, dumbbell push-ups, squat and press, squats, deadlifts, rows, lunges, dumbbell burpees, split squats, alternating dumbbell snatches, or step-ups.
What you’ll do is choose four exercises that you’ll use for this circuit and then complete 10 reps of each exercise, moving from one exercise to the next. Take as little rest between the exercises as possible.
Continue on in this manner until the 10 minutes is up. Note that there are no scheduled rest breaks in this 10 minute cycle. This said, if you do feel like your form is going, pause briefly and then start up again. Never sacrifice good form.
Try this next time you’re finishing up a workout or short on time. You won’t be disappointed.
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