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

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