Metabolic Medicine Ball Workout
Medicine Balls (Med Ball) are great way to change up your workout, while helping you to burn fat and build muscle using bodyweight movements.
Medicine Balls have transformed from what you use to see in boxing gyms back in the day. The heavy leather balls you would see trainers use to pound the boxer’s midsection in an attempt to harden them up.
Now they are covered in different materials, a little more bouncy and versatile tool for you to use,
The Medicine Ball can be used to develop stabilizer muscles, which will help you build muscle faster, they can add a load to a compound exercises to increase strength and of course it is still highly effective for strengthen your abdominis rectus, obliques and core muscles.
Next time you are in the gym grab the medicine balls off the stand and try this metabolic circuit.
Medicine Ball “Mayhem” Metabolic Workout
This metabolic med ball circuit targets your cardio, fat loss and muscular & strength endurance. I include upper and lower body compound movements, calisthenics, plyometrics, explosive exercises, abs and core.
Perform each exercise for 60 seconds of work followed by 15 seconds rest one after the other. Complete all 10 exercises and repeat for 3 full rounds. Warm up before and stretch after you are complete.
1. Med Ball Thrusts – 10lbs 2. Med Ball Bear Hug Squats – 25lbs 3. Med Ball Roll Under Push Ups – 10lbs 4. Med Ball Slams – 10lbs 5. Med Ball Leg Curls – 10lbs 6. Jump Lunge – 25lbs 7. Med Ab Choppers Right – 10lbs 8. Med Ball Mountain Climbers – 8lbs 9. Abs Chopper Left – 10lbs 10. Med Ball Speed Runs – 25lbsAt the end of the workout 3 sets of Med Ball Leg Raises to Failure 11. Med Ball Leg Raises – 8lbs
I LOVE my Bodyweight workouts because you can do them anywhere, anytime, no excuses! And they are so effective in getting you lean. When I put bodyweight workouts into a metabolic circuit it combines anaerobic strength and aerobic exercises to help burn fat while building lean muscle.
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.
Metabolic Bodyweight Workout #1 – 60-15 – 3 Rounds – 2 minute rest in between.
Perform each exercise for 60 seconds of work followed by 15 seconds rest. You will complete as many reps as you can with good form.
1. Spiderman Speed Push Ups
2. Lunge Fusion – Forward-Reverse-Side Lunge Alternate
3. Sit Thrus
4. Double Inside and Out Squats
5. Side to Side Leg Hops
6. Lying Leg Circles
7. Rocca Press Burpees
8. Low Box Split Jacks
9. Plank to Push Ups Builds
10. Tablemaker Leg Kicks
WHAT IS METABOLIC TRAINING?
I have my Metabolic Training Certification and have been using this type of training modality for over 4 years now. It has propelled my body, physique and fitness levels to the best it has ever been. Did I mention that I am 44 years old.
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.
Metabolic training combines anaerobic strength and aerobic exercises to help burn fat while building lean muscle.
There are different types of metabolic workouts such as supersets, circuits, complexes, tabatas and high intensity training.
You will hear different terms used for Metabolic Training such as, HIIT (High Intensity Interval Training), Tabatas, Metabolic Resistance, Metabolic Conditioning, Circuit Training, p90X, Insanity, Spartan Training System Challenges they are all in the same boat.
The ultimate goal is to create a Metabolic Disturbance.
Every form of Metabolic Training can improve your cardio; build strength and muscle mass and burn lots of fat.
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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 WorkoutGET YOUR FREE 4 WEEK BODYWEIGHT WORKOUT PLAN AND VIDEOS http://spartanworkoutblog.com/gift/
Spartacus Bodyweight Workout #8
Awesome body weight workout to burn fat and build lean muscle. Download and workout with the Funkster!
41 Minute Workout – 60-15 INTERVALS
Workout Instructions
10 Exercise Circuit – Complete 3 Full Rounds – 41 Minutes
Perform each exercise in succession for 60 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise.
After you complete all 10 exercises or one round in succession you will rest for 2 minutes.
COMPLETE 3 ROUNDS
Spartacus Bodyweight Workout #8
1. Burpee with Opposite Toe touch
2. Dive Bombers
3. Forward to Reverse Lunge
4. Alternate One Arm — Toe Touch Tablemaker
5. Wide Leg Runs
6. Hand Walkouts
7. Power Jump Squats
8. Iron Cross
9. Double Leg Abs Raises
10. Crouching Tuck Jumps
Download the Spartacus Tabata Songs Interval Trackhttp://itunes.apple.com/us/album/spartacus-workout-music/id526544719?uo=4Check out other intervals at Tabata Songs websitehttp://tabatasongs.com/