TRU METABOLIC TRAINING PART 2

Hey everyone!

I hope you are all recovering from last weeks TRU Metabolic Complex! I got numerous emails on how hard BUT amazing it was! If anyone is just getting used to the complex, keep at it! I want to know everyone's time.

So, this week we have another special workout for all of you. Before you start this, I must warn you, the speed of your heart and deep soreness of every muscle in your body will surprise you. Again, these workouts are not for the weak(I hope your not calling yourself weak! OWN UP AND DO IT!).

For those of you who are still interested in the workout, here it is!


Burpee pushup/pullup

This exercise uses every muscle in your body. If you think for a second that I am going to say to do 3 sets of 10 reps with 90 seconds of rest between rounds you are NUTS. That just would not be challenging enough!

Here is how it works:

RULE #1: You must complete 10 rounds of 10 reps! That's right, 100 reps!

RULE #2: The rest you are given is when your partner is performing the exercise. God only hopes you get someone that is out of shape or you may be visiting the waste basket after only a few short rounds.

Rule #3: If you are training on your own I recommend timing yourself and set the rest as follows:

round 1-2: Time yourself on how long it takes to do 10 reps. If it takes you 40 seconds than for the first 2 rounds rest 40 seconds and repeat the exerise.
round 3-4: Original time of 40 seconds plus 5, for a total of 45 seconds rest
round 5-6: Original time plus 10
round 7-8: Original time plus 15
round 9-10: Original time plus 20

NOTE: If you need to, increase the rest periods starting at plus 10 or go up in increments of 10 seconds rather than 5.

Rule #4: Form. If you cannot do it right, practice first. I suggest trying the exercise and work on your weak point. For example, if you have problems achieving the chin up i would suggest building a workout around getting better at those. Do this for a couple weeks and then try the workout. I would suggest doing it 2 times a week and increase the reps by 1 every week and increase the height of the bar every week


Dynamic warm up- Mobility/foam rolling/ activations- 10-15 minutes

A1- Bw squat jumps- 10 sets of 10 reps-Make sure these are AFAP!(AS FAST AS POSSIBLE)

A2- Smith machine calve pull ups- 10 sets of 15 reps- TEMPO- AS FAST AS POSSIBLE
For this exercise, set up a smith machine bar about 5-10 inches above your head. Take a palms away and just outside shoulder width grip on the bar. Driving more so from your ankle rather than your knee's, pull up as fast as possible under control. Try to avoid using your legs when doing this exercise, just your calves.

Superset the 2 exercises and then rest 30-60 seconds


RULE #5: PROPER NUTRITION! I would strongly advise having a solid whole meal no less than 60 minutes before you train (or you may see that food twice!). 60-90 minutes is a good rule of thumb. A solid meal consists of all natural foods. A good source of protein (meats), a good source of carbs (sweet potato,brown rice) and a serving of a healthy fat (olive or Udo oil). Consuming some BCAA's (branch-chained amino acids) while your working out is highly recommended. Gulp down a solid post-workout shake after your workout. Now i would say immediately after but some may have problems keeping it down!

RULE #6: Have FUN! This is a really fun workout and can be used every now and then. Try doing it once a month and beating your time! Post your times and let me know how it went!

Here is the link on how Jodi and myself made out!

http://www.youtube.com/watch?v=igJcy4NYIhI

^^^^^^^^^^^^^CHECK OUT THE LINK ABOVE!^^^^^^^^^^^^^^^^

Thanks everyone for tuning in to this weeks "TRU METABOLIC" TRAINING!

In health and fitness,

Eric Daye- CFP-PTS
Physique transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca
info@bodyblitzbootcamp.ca
eric@trubodyfitness.com