Metabolic Workout to Burn Hot Dogs

Good lord it’s early (and you’re probably thinking “You idiot. Why are you emailing me so early Mikey?”.

You see, today is my second Christmas. Ten years ago, my life completely changed.

You can read how my life changed here on the blog

You’ll also discover 4 very simple strategies to finish out 2013 with a HUGE bang.

This is a classic article I wrote for you

With that being said, I’m running the Peachtree Road Race today in the rain. And get this – I want to eat an epic stack of pancakes, too. So, I’m heading to the gym for a super early workout so I’ll stay on my schedule…

… I’m weird like that.

And I have some good news for you. I’ve gotten so much great feedback from the past Holiday workouts, I figured I might as well keep the streak alive.

Ladies and gentlemen… your “Freedom” Metabolic Workout

Brace yourself – this one is a doozy and longer, but it will be worth it as you eat your pancakes (or hamburgers and hot dogs) without the guilt…

Warm-up

Prisoner Lunge (8/side)

SCREACH (6/side)

Skater Hops (8/side)

Pushup Plank (20 secs)

Leg Swings (12/side)

Rest 30 seconds and repeat 1 more time

1A) High Pull (8)

1B) Goblet Bulgarian Split Squat (12/side)

Rest 30 seconds and repeat 2 more times

2A) *1-Arm DB Incline Chest Press (6/side)

2B) 1-Leg Romanian Deadlift (8/side)

Rest 30 seconds and repeat 2 more times

* For the 1-arm DB Incline Chest Press, keep the other hand on your abs (and you’ll feel them work HARD, too)

Swinging Gauntlet Conditioning Circuit

(The 10 seconds is just enough to get ready for the next exercise)

3A) KB or DB Swings (30 secs), rest 10 secs

3B) Close-Grip Pushups (30 secs), rest 10 secs

3C) Bodyweight Walking Lunges (30 secs), rest 10 secs

3D) KB or DB Swings (30 secs), rest 10 secs

3E) Stability Ball Rollout or Ab Wheel Rollout (30 secs), rest 10 secs

3F) Bench Vault (30 secs), rest 10 secs

3G) KB or DB Swings (30 secs), rest 10 secs

Rest 1 minute and repeat 2 more times

Freedom Finisher

Lunge Jumps (5/side)

Squat Thrust (5)

Box or Bench Jumps (5)

Burpee/Spiderman Pushup Combo (5)

Do the above circuit as many times as possible in 6 minutes, resting only when needed. If your form gets sloppy, you HAVE to rest!

Good times… good metabolic times. And if you don’t want to jump that much, you can replace the lunge jumps with alternating lunges and replace box jumps with Total Body Extensions.

And it’s still good metabolic times…

Today, UNPLUG and enjoy. Whether it’s with your friends or family, enjoy yourself and truly be in the moment. We all need a break, right?

Happy 4th!,

Mikey, CTT

P.S. Also, be sure to read this blog post. I hope it inspires you like you have inspired me.

==> Read how your life can change and finish 2013 HUGE here

Tags: fat loss circuit, fat loss workout, metabolic resistance training