Get more fat burning bang for your buck and crank up your conditioning!
Try these 2 metabolic circuits to boost you results in less than one hour.
By Nichelle Laus
Photographer Dave Laus
Whether you’re willing to admit it or not, metabolic-style training is fun despite its high degree of difficulty. The workouts move quickly, the exercises are constantly changing, and it forces you to use your entire body as a unit— the way it’s intended to move—instead of performing the same repetitive moves for set periods of time, a la steady-state cardio. Metabolic circuit training is a high intensity workout that combines structural and compound exercises with little or no rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. Whoa..It’s time to feel the burn.>>>
Warm up on the bike is a moderate intensity for the purpose of warming up your muscles only. Start with a resistance of 10 and pedal until you start to sweat. Save your energy for the circuit so you can give it all you got!
This workout has 2 circuits. Each exercise should be performed for 12-15 repetitions before moving on to the next exercise.
Perform the first exercise in Circuit 1, then immediately move on to the next exercise without resting. Continue until all the exercises have been completed in the circuit. Rest 60 seconds, then repeat Circuit 1 once more. Rest 60 seconds, and repeat Circuit 1 one last time (for a total of three). Rest 120 seconds (2 minutes), then move on to Circuit 2 repeating the exercises in the same manner.
*Caution: Rest times are only suggested. Take as much rest as you need to move through the workout!
Wide Grip Pulldowns
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. Begin to bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Concentrate on squeezing the back muscles once you reach the full contracted position.
Sit on bench facing away from cable for exercise; bring feet off the floor to engage your core during reps.
Bench Pistol Squats
Stand on one leg about six inches in front of your seat. Your other leg should be just off the ground. Your arms should be fully extended in front of you or a position that gives you the most balance.
Facing away from pull down cable, from a standing position use one leg to sit back onto bench seat then stand with same leg. After 10-12 reps switch legs.
Trainer Tip: Control your body as you squat so that you sit down slowly onto the bench. Use a balance stick if required until you get the move down. Engaging your core throughout the movement is key.
Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.When you touch the floor again, immediately squat down and jump again.
Trainer Tip: Do not perform this movement if you have any knee or back injuries due to the impact involved.
Bosu Bicep Balance
Starting in a standing position on the base of a Bosu Ball (the dark flat surface) with a soft bend in your knees while holding the barbell.
Keep your bodyweight over the mid foot and your core engaged as you curl the barbell up to towards your shoulders. Lower the barbell back down with control and repeat.
Trainer Tip: Practice getting on the ball and getting stable before using a barbell.
Bench Supported One Arm Dumbbell Rows
Use a bench for support by placing your right hand on the other end of the bench for support. Place the dumbbell in the opposite hand to begin exercise.
Keep right leg straight out off the floor parallel to bench seat to engage your core and begin rowing. Once complete switch sides and repeat.
Trainer Tip: Keep both legs straight out if you find balancing to be an issue
Bench Jump Burpee
Start in a push-up position on floor with your body parallel to the bench
Retract the legs into a tucked position as you’re rising up, explosively jump over the bench land on your feet and immediately place your hands on the ground and jump back out into a push-up position and repeat.
Trainer Tip: For beginners, place your hands on the bench and hop over with both feet for added stability
Plank Touch/ Reach
Start on the ground in a high plank position, keeping palms flat on floor, and toes tucked under.
Reach forward one hand at a time as though you are going to give someone a high five. Switch to the other arm and repeat.
Lie on your stomach, facing your partner. Keep elbows under shoulders,
If you find the high plank position to intense gently lower down to the elbows and complete movement from a low plank position.
Cable Bicep Complex
Start in a lying position flat on your back with your arms fully extended. Grab the bar with an underhand grip and your hands shoulder-width apart.
Curl the bar towards your shoulders while contracting your biceps and keeping your elbows tucked by your sides. Pause, and then slowly lower the bar back to the starting position.
High intensity workouts help me feel a strong purpose during my workouts. I like the focus and structure they create, and it keeps me in ‘the zone’ to get the job done. I work full time and have a family so my time in the gym needs to be quick and efficient. No time for gym chat during these types of sessions!