TRU METABOLIC TRAINING PART 3

Hey everyone!

Hope all had a good weekend and are up to speed on their new years resolutions!

While burning endless amounts of fat and looking incredibly good is on the top of your list, I am putting the last touches on the third part of TRU METABOLIC TRAINING.

TRU METABOLIC TRAINING

http://www.youtube.com/user/EricsTruBodyFitness

The first part of this workout is a BW circuit. After your mobility and soft tissue work, perform this circuit anywhere from 2-3 times.

NOTE: This BW circuit should be done after the first part of the workout. The high demands of the 2nd part of the video include total exhaustion! BEWARE!

BW circuit:
This circuit is to be done as fast as possible. No excuses to resting! Just getter done.

Bench Hops- 40 hops all together
Mountain climbers- knee to elbow- 40 all together
forward burpee's- 20 all together.

http://www.youtube.com/user/EricsTruBodyFitness

2nd segment of the workout is a real killer.

Take three exercises that do not involve the same muscle group (primarily) and place them separately. Just like this:

A1) Chin up (upper body pull exercise)
A2) Clean and Press (upper body push)
A3) Front Squat(lower body push)

Reps: If you can do a maximum of 10 consecutive chin-ups, then do only five per set. If you can do a max of 15, then do eight per set; and if you can do 15+, then go for ten reps. You get the idea. If you can't do 10 chin-ups then substitute band-assisted chins or inverted rows. The idea is to work at a set pace, or number of reps per minute, and try to maintain that volume the entire circuit.

Load: On the cleans and push presses and front squats, choose a load you can do for 15 good reps. The clean and push press is obviously comprised of two movements, so just do 5 per set. Do 10 front squats per set.

Once you complete the last rep of each movement, rest until the end of that minute. I suggest using a Gym Boss, or similar timer that can be programmed to beep at the top of each minute. It may seem easy at first, but just wait until you hit the halfway point and you'll think differently.

One reason to start with a conservative number is to ensure each rep is done with perfect form and a full range of motion. Keep the quality of movement good and no slop!

You should be able to finish all three exercises for the required reps for the first few rounds of the circuit within 20 to 30 seconds, and then use the remainder of the minute to rest until the start of the next minute. But as you begin to fatigue it'll get harder, which forces you to work harder in order to finish and allow yourself some rest, thus providing a greater metabolic effect.

If you can't keep doing the prescribed reps, then drop a rep or two. The idea is to keep working with perfect form and gradually increase the amount of work. Provided your nutrition is on point, any strength coach will tell you that improving work capacity and conditioning has a significant benefit on body composition.

Rest between sets: You'll do one movement per minute, and then switch to the next movement at the top of the minute.

So for the above example, finish all the prescribed chin-ups in one minute, and then you'll get whatever time is remaining in the minute to rest until the start of the second minute, when you switch exercises. After you finish the front squats in the third minute you'll return to chins again in the fourth. So for a 12-minute set you'll be doing 4 rounds of each movement, and for a 15-minute set you'll be doing 5 rounds.

Progression: Make sure to keep track of how many total reps are done each circuit. The next time you do the same circuit, try to add a rep each minute. Once you can add two reps to each exercise and maintain that pace for the 12 minutes, then either nudge the weight up slightly or move to a 15-minute circuit. The choice is yours.

NOTE: In the video, i have been training with this style for a few weeks and decided to slightly lower the weight where I could get about 20-25 good reps and did it for 15 reps as fast as possible with solid form. Talk about a metabolic effect!

http://www.youtube.com/user/EricsTruBodyFitness

^^^^^^^^^^^^^^^CLICK ABOVE TO WATCH^^^^^^^^^^^^^^^^^

ENJOY! and let me know how it goes!

In Health and Fitness,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca