Spartan Metabolic “True Warrior” Workout

Use metabolic Training to Maximize Fat Loss and Lean Muscle Growth 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 “True Warrior” Workout This workout is dedicated the Entire City of Boston that showed their “Warrior Spirit” banding together as ONE to capture the bomb terrorist that vowed to destroy them. Perform each exercise for 60 seconds of work followed by 15 seconds rest. Ensure that you complete as many reps as you can during each interval. Rest for 2 minutes and repeat for 3 full rounds. You can modify the workout depending on your level of fitness or the time you have to train, by using 45-15 or 30-10 intervals.   GET YOUR GYMBOSS TIMER CLICK LINK - FUNK GYMBOSS TIMER:       True Warrior Exercise List (Use weight that is challenging. Weight listed is what Funk used for each interval) 1. Walking Side to Side Kettlebell Swings (Dumbbells) – 60lbs 2. Staggered Plyo Push ups 3. Burpees 4. Alternating One Legged V- Ups 5. Walking Dumbbell Lunges – 30lbs 6. Dumbbell Renegade Row and Deadlifts – 30lbs 7. Swiss Ball Roll Ups 8. Dumbbell Clean-Squat and Press – 40lbs 9. Swiss Ball Hip Bridges 10. Rotating Stationary Sprints Make sure that you warm up before and stretch after you workout session. WHAT IS METABOLIC TRAINING? I am a Certified Metabolic Trainer and have been using this type of training for well over 5 years, both with my fat loss clients and MMA athletes. It has propelled my body, physique and fitness levels to the best it has ever been. 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 by 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. FUNK ROBERTS SPARTAN TRAINING SYSTEM 10 WEEK PROGARM LAUNCHING JUNE 2013  

Metabolic Circuit Workout (HIIT) and 4 Week Program

How to Use Metabolic Circuit Workouts (Build Lean Muscle, Burn Fat, Get Ripped!) Metabolic Circuit Workout – 2013  Metabolic Circuit Workout Perform each exercise for 45 seconds of work followed by 15 seconds rest.  Rest for 2 minutes and repeat for 3 total rounds  EXERCISE LIST
  1. One Arm Kettlebell High Pulls L
  2. One Arm High Pull R
  3. Grizzly Hanging Running Abs
  4. Overhead Med ball Lunges
  5. Alternating One Arm Swing
  6. Grizzly Knee Raises
  7. Prisoner Squats
  8. Hindu Push Ups
  9. Pull Ups
  10. Plyo Side to Side Hops
TO MAXIMIZE YOUR RESULTS CHOOSE FROM ONE OF THE PROGRAMS BELOW FREE 4-WEEK SPARTAN TRAINING SYSTEM PROGRAM -BUILD MUSCLE-BURN FAT (WORKOUTS AND NUTRITION) OR Choose 3 workouts from the videos below. Use these workouts for the next 4 weeks and gauge your results. Make sure that you try and increase the weight and reps each workout. Challenge yourself! Use the Schedule template below to help you set up your week. The goal is to get 4 main workouts each week, with rest in between and use your 5th workout day as an active day to do anything you want, a sport; your own workout; one of my abs and core routines; or something else. JUST BE ACTIVE! Make sure to get 2 rest days every week (NO LESS!) Rest, Recoup and Recover is extremely important for your muscles to grow and your body to rejuvenate for the next week. Finally before each workout make sure you warm up and get perform a complete post workout stretch  GET IT DONE! ORDER YOUR GYMBOSS TIMER – ONLY $19 – METABOLIC WORKOUT LIST – All of these HIIT workouts are to help build muscle while burning fat Metabolic Circuit Workout – 2013   Metabolic Doomsday Workout   Spartan Metabolic Workout   Metabolic Massacre Workout   Metabolic Fat Burn Workout   Super Spartan Metabolic Workout   Warm Up   Dynamic warm Up Stretch   Post workout Stretch   Schedule Template – This is just an template. You can change your workout days to fit your lifestyle but make sure you rest at least 2 times a week, with one in the middle of your workouts if possible. Monday – Workout A Tuesday – Workout B Wednesday – Rest Day Thursday – Workout C Friday – Your Choice – workout A, B or C Saturday – Free Workout Day Sunday – REST GOOD LUCK

Metabolic Doomsday Workout

Metabolic Doomsday Workout Try this End of the World Metabolic Doomsday Workout in celebration of the World still Standing. Funk puts together a 10 exercise Metabolic Doomsday Workout. END OF THE WORLD WORKOUT 2 — METABOLIC DOOMSDAY Perform each exercise one after the other for 60 seconds of work followed by 15 seconds rest. Rest for two minutes then repeat for 3 full rounds. 1. Single Kettlebell Overhead Swings (American Swings) — 70lbs 2. Deadman Burpees 3. Med Ball Sit Up Slams — 6lbs 4. Dumbbell Jump Squats — 35lbs 5. Dive Bombers 6. Alternating Kettlebell Press — 40lbs each 7. Jump Lunges — Plyo Lunges 8. Bear Push Ups and Kick-outs 9. Side Plank Kick Up and Outs Left and Right — 30 seconds each 10. Med Ball Side to Side Jump Squats — 20lbs

Metabolic Explosion Workout – End of the World

Metabolic Explosion Workout This is a perfect HIIT workout to help improve your cardio, muscular endurance, add strength and burn fat. Try this End of the World Metabolic Workout. End of the world is coming December 21, 2012 according to the Mayan Calendar. I put together a 10 exercise Metabolic Explosion Workout Metabolic Explosion Workout GET YOUR FUNK GYMBOSS TIMER: Perform each exercise one after the other for 60 seconds of work followed by 15 seconds rest. Rest for two minutes then repeat for 3 full rounds. 1. Alternating One Arm Swings — 70lbs 2. Plyo-Push Up Jacks 3. Explosive Squat to Single Leg Hop 4. Renegade Rows — 35lbs 5. Reverse Lunge and DB Curls — 25 lbs 6. Blast Off Pushups 7. DB One Leg V-up to Press — Right — 20 lbs 8. Low Box Up Downs 9. DB One Leg V-up to Press — Left — 20lbs 10. KB Thrust and Jumps 18kg (KB Burpees Variation) — 35lbs

Lady Spartacus Metabolic Workout: Target Your Glutes, Thighs, Core and Shoulders

Workout Instructions 10 Exercise Circuit — 50-10 Intervals – Complete 3 Full Rounds – 36 Minutes Perform each exercise in succession 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. (not slow reps) 1. Barbell/Dumbbell Deadlifts 2. Plyo Pushups 3. Side Lunge and Shoulder Press 4. One Arm Tablemaker with Opposite Toe Touch 5. Dumbbell Reverse and Forward Lunge 6. Everest Climbers 7. Dumbbell Sumo Squats 8. Dumbbell Swings 9. Side to Side Burpees 10. Alternating Abs V-Ups and Outs I truly think the media and fitness magazines are great at showing women ineffective exercises and workouts to get toned and defined body. Do you honestly think that these easy workouts will get you the results you are looking for? You wish! – LOL It’s also my opinion that many women think they can get sexy legs and get rid of fat by doing dozens of reps on the inner-outer thigh machine. That sitting in a leg press machine to get tight glutes. Doing triceps kickbacks will define your arms. Performing endless crunches will get a flat tummy. I’m here to tell you that it just doesn’t work, but I am also here to help you. Compound movements give you the best bank for your buck when it comes to building a tight and defined body while increasing your metabolism so you can burn more calories. Add the right type of compound movements and you can truly target those trouble spots that you have struggled with for years. A Metabolic Resistance Workout like this one uses compound exercises with little rest in between in an effort to maximize calorie burn while targeting your glutes, thighs, core and shoulders. Using challenging weight while moving rapidly through each rep will stimulates the right muscles to that will actual target your trouble spots without wasting time with pointless isolation exercises. Here’s what I mean: Glutes The largest muscle group in your body is the glutes. Yet for women seem to be the most underdeveloped. Some major problems with why women fight it so hard to develop a sexy butt are that they are doing the wrong exercises that don’t allow the glutes to be engaged. If you think about it we are sitting most of the day at our desks, in our cars, on the couch or when we are standing we don’t squeeze our glutes. The best exercises for sculpting the butt are squats, deadlifts, swings and lunges. The key is squeezing your butt at the top of each movement. Mastering these foundation exercises and variations will build muscle which will help to burn the fat and tighten the tush. Thighs Your legs especially the thighs, adductors and abductors and one of the worst exercises is the sitting in the inner-outer thigh machine. The best ways to target the jiggly fat in between the legs and strengthen your quads are with lunges. Using lunges in all planes, forward, reverse and to the sides are the most effective movements. Tight Stomach Overall fat loss is the most important element in getting rid of the belly, but you should also tone the core muscles through stabilizing exercises like the plank variations as well as a variety of flexion exercises that hit the upper and lower abs as well as the obliques. Sexy Shoulders Toned and defined shoulders in a spaghetti string or a sleeveless evening gown scream sexy. Work the shoulders with overhead pressing movements and lateral raise variations. Overall Cardio and Fat Loss An intense metabolic workout like this one can burn over 500 calories in just 36 minutes. Metabolic training helps us to experience excess post-exercise oxygen consumption (EPOC). The “Afterburn Effect” that measures the expended amount of calories that it takes for your body to return to homeostasis, your normal resting rate after a workout. Research shows that you can burn calories for up to 48 hours or more, so the more metabolic workouts you do, the faster you’ll lose weight! Switching to Metabolic Workouts with the right exercises, challenging weight and high intensity will help you get leaned and defined to the point where people will say “You look Fantastic! The fat will start to melt off; you’re going to look hot and sexy. It is not going to be easy and it will not happen overnight, but the more Lady Spartacus Metabolic workouts you do the more fat you will lose, the more lean muscle you will gain and you will LOVE the definition that you have built.