What is the Metabolic Gobble?

Look, I know you can’t “out-train” a bad diet…

… but I do believe in this because I’ve done it myself and with my clients for years.

It’s a fun challenge, too. Are you ready? (Look at the photo to the left… it looks like I am).

Imagine turning “off” your guilt switch and actually enjoying eating anything you want and “cutting loose”.

Maybe it’s because I’ve been in your shoes, but I’ve seen all these experts saying stuff like, “Avoid the bread”, “Fill your plate with vegetables” and “No dessert”.

How about… NO?

I believe in setting yourself free and taking the day to enjoy your favorite foods. And instead of spending so much energy on what “not” to eat, I’d rather spend that energy in catching up with my family and hearing what they are up to while consuming questionable amounts of Sweet Potato Casserole.

But… you won’t wreak everything in one day, ESPECIALLY when you put this workout into place.

It’s the Annual “MG” Workout (Metabolic Gobble) <= BOOM!

The tradition continues…

Everything is laid out for you below. All you need to do is rock it out the day of your feast.

Enjoy your Thanksgiving… WITHOUT the guilt.

Warm-up Circuit

Jumping Jacks (15)
*Prisoner Lunge (8/side)
**SCREACH (5/side)
***Leg Swings (10/side)
Rest 30 seconds and repeat 2 more times

* Keep your fingers behind your head and squeeze the shoulder blades the WHOLE time. This activates your upper back.

** SCREACH – What’s that? See below:

Brace your abs. Start in the top of the pushup position.

Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground.

As you reach the top of the motion, rotate your upper body to point your arm toward the ceiling.

Keep your abs braced and slowly return to the start position.

*** For leg swings, you just swing your leg back and forth pretending you’re kicking someone (like me).

1A) DB Bulgarian Split Squat (8/side)
1B) DB Chest Press (take 5 seconds to lower the weight and 1 sec to push the weight up) (6)
1C) *DB Row (1-1/2 rep style) (8/side)
Rest 1 minute and repeat 2 more times

* Pull the weight up, go halfway down, then back up, and then finally, all the way down… that’s ONE rep.

2A) DB Romanian Deadlift (10)
2B) 1-Arm DB Shoulder Press (8/side)
2C) Stability Ball or Ab Wheel Rollout (12) or Inchworm (8)
Rest 1 minute and repeat 2 more times

20-10 Conditioning Circuit

Do the following circuit ONE time, resting as shown. So, you’ll do lunge jumps for 20 seconds followed by 10 seconds of rest. You’ll do this 4 times and then move into the close-grip decline pushups, etc.

3A) Lunge Jumps or Split Shuffle (20s), rest 10s – 4X
3B) Close-Grip Decline Pushups (20s), rest 10s – 4X
3C) Alternating DB Chops (20s), rest 10s  – 4X
3D) *Hand Step-ups (20s), rest 10s – 4X
3E) **Total Body Extensions (20s), rest 10s – 8X

Hand Step-ups… here’s how to do it:

In the pushup position, place your hands on a small step or block.

Bring your right hand down to the ground while maintaining a straight line with your body (DON’T let your hips sag.)

Bring the left hand down.

Then bring the right hand back up to the step followed by bringing the left hand up.

The Total Body Extension:

This is when you dip into a partial squat, bringing your arms behind you, and then extend your arms above your head in one motion.  Imagine a jump squat without the jump.

Note – Do these as fast as possible, too!

bodyweight exercise

For the finisher – that’s your call. That’s right, I’m giving you the chance to “choose your own adventure”.

Use any of these NEW Kettlebell finishers

And if you want to work out at home with no equipment, you can use either of these programs:

Bodyweight Dirty Dozen – This is when you’ll put your metabolism through the roof with GIANT 12-exercise circuits. If you’re crazy, you can plug in one of Chris Lopez’s Kettlebell Finishers.

Bodyweight Gauntlet Finishers – Each of these bodyweight workouts end with a grand finale of a bodyweight gauntlet, but your favorite without a doubt will be the circuit that uses the 20 secs on, 10 secs off approach in Workout C…

8 weeks of BW workouts and over 40 KB finishers here 

And have a great Thanksgiving if you’re celebrating…

… with NO guilt – promise?

Enjoy yourself,
Mikey, CTT

PS – Here’s a quote that really spoke to me and I hope it speaks to you, too…

“Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.” – William Arthur Ward

Leave A Reply (2 comments so far)

  1. Trace Kennedy
    10 years ago

    I haven’t worked out since last Frdiay (Which by the way I smoked a few of your workouts!) due to standard, not good enough, but all I have excuses: traveling, cleaning house for guests, holiday prep. Woke up this morning ready to do a hard and fun workout, so I decided to do your gobble circuit. You know that feeling where you feel like you’re going to throw up? I hit that mark at least twice during the workout and once when I opted for the 150 metabolic circuit finisher. Fortunately, I love training to that point, as well as feeling the soreness I am sure to experience tomorrow.

    Love your method and style of training! Very thankful that I found your programs. Hope you continue to have a blessed holiday season.

    • Mikey
      10 years ago

      Sounds intense Trace! Thanks for the feedback and you have a great holiday season, too! More great workouts coming your way, too 😉