Metabolic Strength Workout #2

New Strength Workout – Increase Strength, Build Muscle and Burn fat with this advanced Strength Circuit using compound movements and heavy weight – GET IT DONE!!! Funk’s Metabolic Strength Workout #2 – Gain Mass, Increase Your Strength and Burn Fat Fast! Advanced Level – 60 – 15 Intervals – 3 sets Intermediate Level – 45-15 Intervals – 3 sets Beginner Level – 30-15 Intervals – 2 sets 1. Kettlebell Swings 2. Trap Bar Deadlifts 3. Hip Bridge and Floor Press 4. Med Ball Abs Pass Thrus 5. Renegade Row – Clean – Press 6. Kettlebell Lunges 7. Plyo Push Ups 8. Dumbbell Row Right 9. Med Ball Jump Squats 10. Dumbbell Row Left     BEST EXERCISES TO INCREASE STRENGTH AND BUILDING MUSCLE FAST! UPPER BODY • Bench Press variations • Push Up variations • Pull-up / chin-up variations • Row variations • Dips • Military press variation • Clean & Press • Snatches LOWER BODY • Squat variations • Deadlift variations • Lunge variations • Back Extensions • Plyometrics   CORE EXERCISES


Have you heard of Metabolic Training? Do you know the powerful affects it has on helping you build lean muscle while burning fat? Well, if you have been doing my Spartacus/Spartan workouts over the years, then you have been doing Metabolic Training. I want to give you a quick overview of what Metabolic Training is, why it’s so effective. 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. HOW DOES METABOLIC TRAINING HELP BUILD LEAN MUSCLE?  Metabolic Resistance Workout 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. FORMS OF METABOLIC TRAINING Metabolic Conditioning Workout 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 and muscle mass 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, Spartacus Workout Challenges they are all in the same boat. GET IT DONE! Now that you have some sense of how powerful Metabolic Workouts to getting you lean, ripped and in shape, get out of the traditional weight training and cardio sessions that have been stunting your progress and start using Spartan/Spartacus workouts 4 days a week and get burn fat, while building lean muscle and get in the nest shape of your life. Metabolic Bodyweight Workout   GET YOUR FREE 4 WEEK BODYWEIGHT WORKOUT PLAN AND VIDEOS