Metabolic Plyometrics Finisher Implementing Finisher Circuits into your training program is a must. You can use finishers to end off your workouts with a HIIT circuit or to target any lagging body parts you may want to build. This 5-minute Plyometrics Finisher Circuit will help you raise your metabolism so you burn more fat, increase your explosive power, improve your overall cardio, strengthen your legs all in a short period of time. You can use this finisher one or two times per week after your workout session/metabolic training or your combat sport class. If you are a trainer, end off your client’s workouts with this Finisher. Plyometrics Finisher Circuit Perform each exercise for 45 seconds of work followed by 15 seconds rest. Complete one round for 5 minutes. Exercises Burpees Tuck Jumps Plyo Lunges Jumping Jacks Jump Sqauts 3 Reasons to Use This Metabolic Plyometric Finisher 1. Quick and Effective Circuit - Finisher Workouts are a short bodyweight or single piece of equipment circuit for only 3-10 minutes that you can use at the end of your workout. This specific routine allows you to target your legs, while increasing your cardio with this high intensity short circuit. It’s quick nut very effective. 2. Build Muscle and Explosive Strength – Plyometrics also known as jump training is perfect to use in order to stimulate the Stretch Shortening Cycle and teach your body to be able to increase your power output in a short period of time. Plyo’s are exercises that have your muscles exert maximum force, which help to increase power and speed. Plyo’s also target your type 2a and b fast twitch muscle, which happen to be the biggest and strongest in the muscle. Our bodies contain more type 2 muscle fibers and when you train them, you are able to activate your powerhouse muscle fibers and quickly gain muscle and strength. 3. Burn More Fat – 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. Metabolic workouts are usually HIIT that builds muscle and strength while jacking up your anaerobic metabolism, which will create the “Afterburn Effect”. The After Burn Effect jacks up the metabolism enabling you to burn fat 24-36 hours after your training session. You will also burn more fat as metabolic training Burn a lot of sugar (muscle glycogen) in a short period of time so that your body begins to burn fat stores for energy. CLICK LINK BELOW IF YOU WANT TO ADD 2-10 INCHES TO YOUR VERTICAL
METABOLIC FAT BURN WORKOUT #1 10 Exercise Circuit – 50-10 Intervals – Complete 3 Full Rounds – 36 Minutes Perform each exercise for 50 seconds of work followed by 10 seconds rest. You will complete as many reps as you can with good form. Make sure you move rapidly through the reps doing as many reps as possible with good form Exercise List incl modifications 1. Jumping Box Squats – Box Squat - 2. Kettlebell Pivot Swings – KB-DB Side to Side Press Outs 3. Side to Side Plyo Pushups – Side to Side Push Ups 4. Chin Ups – Reverse Pulls 5. Dumbbell Box Step Ups and Reverse Lunge – Low Box Step Up and Reverse Lunge 6. Wall Push 7. Low Box Burpees to Box Jumps – Low Box Burpees 8. Plank and DB Side Raise – Plank and Alternating Side Raise 9. DB Sumo Deadlift, Clean and Press – DB Sumo Deadlift 10. Low Box Runners – Faux Skipping 2 Reasons Metabolic Training is great for burning fat while building lean muscle 1. RMR – The amount of energy your body expends to stay alive. It only includes the calories you burn at rest. Increases your Resting Metabolic Rate by helping you build lean muscle. Muscle is the most metabolic tissue in the body. The more muscle you have the higher your Resting Metabolic Rate and the more calories you are going to burn while you are at rest. Why is your RMR important? It accounts for 60-75% of your daily calorie burning. More muscle equals a faster metabolism and less body fat. 75-80% of your RMR is determined by your muscle mass. 2. HGH – Human Growth Hormone –Metabolic workouts are performed at high intensity for short interval periods. The work capacity forces our body to produce power. The more power you produce the more HGH your body secretes. HGH helps the body build more muscle while burning more fat.