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. Push-Ups 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. Bodyweight Squat 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. Burpees 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. Renegade Rows 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. Jumping Lunges 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.
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. Need Metabolic Workouts that will help you burn fat and build muscle at the same time. Click HERE and go to the Next Page
One of the greatest techniques that you can use to drive up the intensity of your workout along with the results that you are experiencing is that of supersets. Supersets have been traditionally employed by performing two exercises, back to back with no rest in between. Most commonly, two opposing – or antagonistic muscle groups are utilized. So you’d work your biceps with your triceps. You’d work your quads with your hamstrings. You’d work your chest with your back. …And while these were great combinations, you can take this a step further. By structuring your supersets in a particular manner, you can crank up your ability to build muscle, burn fat, and get to the pinnacle of fitness. Some of the major benefits they can bring include: • Decreasing the total time spent exercising • Increased metabolic demand. (More Fat Burn) • Enhanced cardiovascular conditioning. • Improved recovery time. • Improved endurance. In the program that I’ve designed, you aren’t going to be doing supersets for reps however as most programs would have you doing. Instead, you’ll be focusing on supersets for time. I call these my Metabolic Supersets! Essentially, you’ll perform as many reps of an exercise as possible in a given time frame and then immediately move onto the next exercise. I’ve created different styles of Metabolic Supersets including Foundation Building SuperSets, Fat Incinerating Full Body SuperSets, Defining SuperSets and Strength/Cardio Supersets Today we will be focusing on Fat Incinerating Giant SuperSets These will have you doing four exercises in a row and will involve a push movement, a pull movement, a press movement, and a core movement. For these you’ll be doing all upper body exercises plus your core move or all lower body exercises plus your core move. This allows you to really focus in on one half of the body, bringing yourself to a maximum state of fatigue. This gives these supersets supreme endurance boosting capabilities. This Metabolic SuperSet set up will allow you to burn calories while building strength endurance and power. It’s a short high intensity but effective workout. Today I will share 2 Giant SuperSets with you. One a regular superset using equipment and the other bodyweight only Fat Incinerating Giant Metabolic Supersets Instructions: Perform 55 seconds of work followed by 5 second rest of each exercise one after the other for 3 rounds – rest for 2 minutes and repeat for the other superset Total Time = 30 minutes Make sure you warm up before and stretch after this workout Metabolic SuperSet #1 Metabolic Bodyweight SuperSet #2 If you like this workout then you can get access to Metabolic SuperSets program and more when you join Funk Roberts Fitness University for just $1
Here is another way to use Tabata circuits to get a killer workout. I put together a 10 exercise circuit using the Tabata protocol (20 seconds of high intensity work followed by 10 seconds of rest) for each movement and to give it a kick, I added some rotational movements, explosive and endurance based exercises. This will give you a full body MMA style workout or just a fit like a fighter circuit (so you don’t want to get hit in the face). Also another way to burn fat while keeping your muscle. Ultimate Tabata Workout – Fit Like A Fighter MMA Circuit Perform each exercise for 20 seconds of work followed by 10 seconds rest for 6 rounds. Rest for 1 minute and move on to the next exercises. Total Workout = 40 Minutes 1. Kettlebell Swings 2. Rotational Med Ball Slams 3. Burpees 4. Weighted Russian Twists 5. Dumbbell Squat Jumps 6. Mountain Climbers 7. Blast Off Push Ups 8. Rotational Jumping Lunges 9. Kick Ups 10. Abs V-Ups
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