21 Minute Follow Along Spartan Workout (Full 3 Rounds)

This is workout #1 from my Spartan Training System 10-Week Program. The program is progressive so as you move on through the weeks, the workouts get tougher, longer and change to keep you from plateauing. Day 1 Workout 1 For this workout you will need a Kettlebell, Dumbbells, Stability Ball and Bodyweight. You will perform each exercise for 30 seconds of work followed by 15 seconds rest. There will be a timer and modified exercise versions on the screen  
Exercises Kettlebell Swing Push Ups Burpees Abs In and Outs DB Rows Forward Lunges Stability Ball/Swiss Ball Planks Goblet Squats Jumping Jacks Side Plank Reach Unders Get it Done!

Transformers Metabolic Workout

Transformers Metabolic Workout Transform your body with this awesome metabolic circuit Perform as many reps as possible of each exercise for 60 seconds of work followed by 15 rest. Take a 2-minute break and repeat for 3 full rounds. Exercise List 1. Kettlebell High Pull Swings 2. Blast Off Push Ups 3. Jumping Plyo Squats 4. V-Ups 5. Explosive Jacks-Predator jacks 6. Renegade Push Up Rows 7. Stability Ball Stir The Pot 8. Shoulder Raise Complex 9. Side to Side Single Leg Hops (or 2 leg hops) – Rd 1 Right Rd 2 Left Rd 3 30-30 10. Kettlebell High Pulls

Fight Gone Really Bad Workout (Video)

Featured

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. 5-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! 1. Sprawls 2. Loaded Med Ball Jump Squats (30lbs) 3. Barbell Press Out Shuffles (25lbs) 4. Med Ball Explosive Push Ups 5. Dumbbell Abs Bicycles (10lbs)  

Dumbbell Burpees Finisher – Demolition Dumbbells – Intermediate – Advanced

Demolition Dumbbells – Intermediate – Advanced Burpee – Burpee workout using dumbbells. This is a burpee finisher using dumbbells. Adding resistance makes the burpee exercise more metabolic and also increases the intensity DUMBBELL BURPEES Perform all 5 exercises for 45 seconds of work followed by 15 seconds rest one after the other for 2 straight rounds Complete one after the other for 2 rounds and a total of 10 full Circuits Total Workout Time 10 Minutes. FUNK GYMBOSS TIMER: - http://www.tinyurl.com/funk-gymboss Demolition Dumbbells – Intermediate – Advanced 1. Dumbbell Burpee Thrusters with Push Ups 2. Dumbbell ManMakers – Clean-Squat-Press-Burpee-Push Up 3. Dumbbell Burpee with Jump 4. Dumbbell Burpee Curls 5. Double Burpee Dumbbell Snatch    

Powerhouse Metabolism Workout (Video and Print Full Workout)

powerhouse metabolismPowerhouse Metabolism Workout Become more powerful, build lean metabolism boosting muscle and burn a ton of fat and get killer cardio!

I started the week of with workout from Chad Howse’s Powerhouse Metabolism at the gym. I actually used his follow along version (on my computer) of the workout, cause I like to have someone there telling me what to do, so I can really focus on each exercise

Powerhouse Metabolism Workout #1

The workout is broken into 3 phases plus I added 10 minute Burpee Finisher set at the end to complete the training session followed by a full body stretch
It too about 45 minutes in total

You’re going to become more powerful with the Knockout Power Supersets. You’re going to build lean, metabolism-boosting muscle with the 3T Strength Sets, and then spike your metabolism, helping you burn fat and expand your lungs with Go The Distance Calisthenics.

After my 5 minute skipping and dynamic warm up I was ready for action.

Powerhouse Metabolism Workout

KP (Knockout Power) Supersets

I started with 4 rounds of super setting Deadlifts and push-ups for reps below.  This is a Push-Pull exercise set for explosive power.

 

Exercise Time
A1. Deadlift 12 reps 50 seconds
A2. Push-ups 25 reps 30 seconds
Rest Rest 60 seconds
A1. Deadlift 6 reps 20 seconds
A2. Push-Ups 25 reps 30 seconds
Rest Rest 60 seconds
A1. Deadlift 6 reps 20 seconds
A2. Push-Ups 25 mobile casino reps 30 seconds
Rest Rest 60 seconds
A1. Deadlift 12 reps 50 seconds
A2. Push-ups 25 reps 30 seconds
Rest Rest 60 seconds

 

3T Strength Set

3T Strength sets are done consecutively with rest only coming after all 3 exercises have been completed. Rest for 45 seconds and complete 3 rounds.  This is where you going to build that lean metabolism-boosting muscle.  Great for muscular endurance as well.

 

Exercise Time
B1. Squat 15 reps 60 seconds
B2. Chin-ups (or lat pulldown) 15 reps or failure 60 seconds
B3. Push-Press 15 reps 60 seconds
Rest 45 seconds
B1. Squat 15 reps 60 seconds
B2. Chin-ups (or lat pulldown) 15 reps or failure 60 seconds
B3. Push-Press 15 reps 60 seconds
Rest 45 seconds
B1. Squat 15 reps 60 seconds
B2. Chin-ups (or lat pulldown) 15 reps or failure 60 seconds
B3. Push-Press 15 reps 60 seconds
Rest 45 seconds

 

 

GTD Calisthenics

For the calisthenics portion of the workout, I used my GymBoss Timer to track time for each exercise. They were 3 rounds containing 4 exercises each round that I did for 30 seconds each with no rest.

After you’ve finished the fourth exercise in a group, rest for 60 seconds and then continue on to the next round.

The rounds are broken up into upper body, lower body and abs /core.

 

 

Round 1 C1. Knuckle Push-ups 30 sec
Upper C2. Floor Licks 30 sec
  C3. Walk-Outs 30 sec
  C4. Knee Push-ups 30 sec Rest 60 sec
Round 2 C1. Lunges 30 sec
Lower C2. Squats 30 sec
  C3. Tuck Jumps 30 sec
  C4. Frog Jumps 30 sec Rest 60 sec
Round 3 C1. Crunches 30 sec
Abs C2. Changing Levels 30 sec
C3. Bicycle 30 sec
C4. Mountain Climbers 30 sec Rest 60 sec

nex page image

powerhouse-metabolism-download