Best Metabolic Workouts of 2015


It’s that time of year to look back at the year that was and highlight my best bodyweight workouts of 2015. My use of metabolic workouts to help you burn fat, build muscle, be more athletic and get super fit has continued to grow. From Ladder Workouts to Density Circuits…300 Workouts to Spartan Circuits…SuperSets to Tabata Circuits…these are all forms of high intensity metabolic circuits that will help you get into the best shape of your life. Here are my top Metabolic Workouts for 2015: 300 Medicine Ball Workouts Metabolic Resistance Workout Ultimate Kettlebell Workout Explosive Contrast Training – Lower Body 300 Dumbbell Workout Metabolic SuperSets Ladder Workout 8-Minute Core Workout

Ultimate Kettlebell Workout


Ultimate Kettlebell Workout (10 Minute Circuit) This is a workout from my soon to release 10 Minute Blasters program. Try this one today! Perform each exercise for 45 seconds of work followed by 15 seconds rest. Complete 2 rounds with no rest in between. Total Time = 10 Minutes 1. Alternating Suitcase to One Arm Swings 2. Snatches (Right) 3. Goblet Thrusters 4. Snatches (left) 5. Goblet Reverse Lunges

Become a Beast with Kettlebell Gorilla Cleans


Onnit Primal Bells It’s hard to grasp just how strong gorillas are compared to humans. Everyone has heard the estimates that the average gorilla is 6 to 20 times stronger than the average man. Imagine if you were JUST twice as strong as the average guy? Wouldn’t that be awesome? Let’s talk about what “gorilla strength” means in terms of your average workout. Let’s say that a strong adult man can bench 300lbs; 6 times that would be 1,800lbs, and 20 times that would be 6,000lbs! How about the deadlift and squat? An average strong man should be able to deadlift two times his bodyweight, so if you’re 200lbs, you should be deadlifting 400lbs. That means Mr. Gorilla is out-lifting you by a whopping 2,000lbs (2,400lbs lift) to 7,600lbs (8,000lbs lift). On the squat, say the average strongman could lift 1.5 times his bodyweight, so 300lbs (again for a 200lb man); the gorilla could outlift you by 1,500lbs to 5,700lbs! Now, this is a wild oversimplification of measuring the strength of humans versus gorillas, but you get the point… those things are f#@$ing strong! While it’s probably not possible to gain that kind of strength without an exo-suit or insane genetic engineering, it IS possible to swing one of those jerks’ heads around like YOU’RE the beast. It’s called the Gorilla Clean, and it involves an alternating kettlebell clean movement with two 32kg (70lb) Gorilla Primal Bells. It might not be the same as lifting 2,000lbs plus, but it will test your strength like nothing else can and have you feeling like a beast before, during, and after your workout.

How to do the Kettlebell Gorilla Clean Exercise

Step 1 – The Starting Position

  GorillaCleanSTEP1 The Gorilla Clean involves alternating two 32kg Primal Bells into the rack position. What makes it difficult is that you’ll need to time it perfectly to catch the kettlebell in the rack position while simultaneously locking your arm at the bottom and absorbing the impact with your legs. To make this transition happen smoothly, starting off correctly is essential. Rack the kettlebell up on one side, leaving the second kettlebell on the ground in between your feet. Remember that a proper rack position involves resting the kettlebell in the nook of your elbow, keeping your wrist straight; your forearm should be bent towards your centerline. Perform a kettlebell Front Squat with your free arm straight, pointing directly towards the ground with your palm out. At the bottom of the squat, find the kettlebell, firmly grasp the handle and stand up.

Step 2 – The Transfer

GorillaCleanSTEP2 Timing the transfer of the Gorilla Clean is the most difficult part of the movement. To start, do a very short range squat while keeping your body as vertical as possible. From here, quickly stand straight up while dropping the kettlebell in the rack position towards the ground. At the same time, perform a Dead Hang Clean with the opposite arm. If done correctly, both kettlebells should be even with each other directly in front of you for a brief instant.

Step 3 – The Catch

GorillaCleanSTEP3 The kettlebell that was hanging in front of you should be flying into the rack position, while the kettlebell that was in the rack position should be dropping towards the ground. While this is happening, you should be dropping your hips slightly to gently “catch” the kettlebells in the flipped starting position simultaneously. As soon as the kettlebells land, go back to Step 1 and repeat on the opposite side. Real badasses can perform the Gorilla Clean movement using two, 32kg Primal Bells for 20 reps without stopping for rest. Perfect your form, then see if you could do it! If you’d like to see this movement in action, check it out at Check out Onnit Academy for more Kettlebell Exercises. If want the Primal Bell, click the banner below: Onnit Primal Bells AUTHOR: Mark de Grasse AUTHOR BIO: Mark de Grasse is the Chief Fitness Officer of Onnit Labs, heading up the Onnit Academy. He is also the founder and editor of My Mad Methods Magazine, a publication dedicated to unconventional training methods since 2010. With a primary goal of bringing the greatest amount of people to an optimal “functional” standard, Mark has dedicated years of his life to networking with coaches and trainers who are willing to step outside the box when it comes to fitness. Working with hundreds of fitness professionals around the world, Mark collects their knowledge in the form of articles, pictures, and videos, and organizes them to make the greatest global impact. He is the editor, graphic designer, writer, and photographer of the publication. AUTHOR LINKS: –       Personal URL: –       Company URL: –       Facebook: –       Twitter: –       Instagram:

Advanced Kettlebell Bodyweight Finisher – “The Scenario” (Video)


This finisher has the best KB exercise of all time… the KB Swing. Now most people get the KB Swing all wrong and you might be, too. You don’t do a squat followed by a front raise (that’s what most people do). The trick is to really “fire” from the hips and glutes and your arms are just along for the ride. When you do KB Swings correctly, you’ll not only get your core stronger, but you’ll also improve your conditioning and hit a lot of muscle at one time. That’s why it’s a staple in this finisher from KB Expert Chris Lopez, CTT… Kettlebell Bodyweight Advanced Finisher – The Scenario Perform each exercise one after the other for one round with no rest in between. 1. 2 Arm Kettlebell Swings – 20 reps 2. Burpees – 10 reps 3. 2 Arm Kettlebell Swings – 20 reps 4. Close Grip Push Ups – 15 reps 5. 2 Arm Kettlebell Swings – 20 reps 6. Mountain Climbers – 20 reps per leg 7. 2 Arm Kettlebell Swings – 20 reps You can get dozens more of KB Finishers from Chris Lopez here PLUS some fat-burning bodyweight workouts from Mike Whitfield: 31 NEW KB Finishers and Advanced Bodyweight Workouts

300 Snatch ‘n’ Swing Kettlebell Challenge

300 Snatch ‘n’ Swing Kettlebell Challenge

Kettlebell Challenge Workout #4 – from Kettlebell Challenge Workout 2.0


300 Snatch ‘n’ Swing Kettlebell Challenge

• KB Snatches – 50 reps
• Hand-to-Hand KB Swings – 50 reps
• One Hand KB Swings – 100 reps
• Two Hand KB Swings – 100 reps
Start with 50 Snatches, any combination you want.
Then switch to 50 Hand-to-Hand Swings. When you are finished do 100 One Hand Swings and end with 100 Two Hand Swings.
This challenge should be done as fast as possible.
This will be tough so try to improve every time you try it!

Prescribed weight for this one – 24k for guys, 16k for the ladies.

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