I have a quick question for you today…
Tired of the same old “Monday chest, Tues back/legs..etc” bodybuilding split and traditional, long, slow boring cardio routines?
Well, here’s an awesome total body workout you can add to your arsenal that will have you burning fat AND building lean muscle tissue all at once.
This style of training keeps an elevated heart rate and allows for insufficient recovery time and is referred to as Metabolic Resistance Training. Lifting a challenging weight several times with an elevated heart rate for a given period of time is the foundation of this style of training.
Research has proven that performing some type of Metabolic Resistance training is an ideal way to burn unwanted fat, tighten your midsection AND build lean muscle tissue at the same time.
So here we go…
You’ll have 6 exercises to do, back to back with very minimal rest between each(no more than 20 seconds). After completing all 6 exercises back to back. Rest for 90-120 seconds then repeat for a total of 3-5 sets.
So here you go.
Follow these training rules for your very own Metabolic Resistance Training workout…
Bodweight squats – 10-15 reps
Push-ups – 10-15 reps
Lunges – 10 reps each leg
Band rows, inverted rows or pull-ups – 10-15 reps
Rest 30-60 seconds then repeat warm-up circuit for a total of 2-3 sets
Metabolic Resistance Training Circuit:
Dumbbell/Kettlebell Clean, reverse lunge & press – 6 reps each leg
DB/KB Stability ball 1 arm row – 8-12 reps each
DB/KB Iso lunge shldr to shldr press – 6 reps each leg
DB/KB Lateral squat with high pull – 6 reps
Stability ball reverse curl-up/push-up combo – 8-12 reps
Band squat to pull – 8-12 reps
Exercise #1 DB/KB Clean, reverse lunge & press
Exercise #2 DB/KB Stablity ball 1 arm row
Exercise #3 DB/KB Iso lunge shldr to shdlr press
Exercise #4 DB/KB Lateral squat w/high pull
Exercise #5 Stability ball reverse curl-up/push-up combo
Exercise #6 Band squat to pull
Metabolic Resistance Training will not only help you shed fat and develop lean muscle tissue at the same time, but will have you spending less time time in the gym and allow you to enjoy a stronger, leaner, healthier new YOU.
Enjoy the workout
P.S. If you have a question, just drop by the Training Like an Athlete Fan Page to ask it:
And don’t forget…if you would like your very own custom Metabolic Resistance Training workout designed for you each month, check out my FitcoachOnline.com training program here: