Balls To the Wall Total Body Workout
I am about to go Balls to the wall, and I am taking you with me, so grab your energy and let’s go!
When it comes to getting the most bang for your buck, metabolic training is the way to go. I especially love to train like this during the summer, when I’d rather be outside enjoying my daughter. I am able to get out of the gym fatser! This type of workout, in my opinion, takes the boredom out of each workout. Let’s face it, when you go to the gym and spend one hour on just biceps or just back, it does get boring! When you do metabolic workouts, you are blasting every body part and before you know it, you’re out of the gym and on with your day. Metabolic workouts also offer the body the “after burn” effect, meaning your body is still burning calories long after you left the gym!
I’ve been doing this sort of training for many years, and I can tell you from the experience of my clients and myself, these workouts are hard and require so much focus, energy, and drive! Metabolic workouts place BIG demands on you both aerobically and anaerobically. They involve MANY muscles, requiring tremendous energy expenditure. If fat burning is one of your goals, then this type of training is for you!
Okay so let’s get ready to complete a lot of work in the least amount of time!
SET-UP: Do A1-A3 back to back, completing the number of reps for each exercise before moving on to the next. Moving quickly throughout the circuit, keeping rest to a minimum.
A1) Sumo Elevated Squat-hold a 30lb. dumbbell-12 reps
A2) Push-up- feet on a bench – 8 reps
A3) runner sit ups – 45 seconds
** Do this circuit for a total of 4 rounds or 4 minutes, whichever comes first. After completing your 4th round head over to your cardio blast
Cardio Blast -One
On a Treadmill, run at a speed and resistance that challenges you, but does not overly tax you. Complete a total of 4 minutes and proceed to the next work circuit.
SET-UP: Do B1-B3 back to back, completing the number of reps for each exercise before moving on to the next. Moving quickly throughout the circuit, keeping rest to a minimum.
B1) Squats with elevated heels- hold a 25 lb. plate – 15 reps
B2) Standing Arnold presses start with 20 lb. dumbbells and do 3 reps. go down the rack until you reach 5 lb. do 3 reps with each weight.– 6-10 reps
B3) Rope crunch- 70 lb. – 15 reps
**Do this circuit for a total ofv3 rounds or 3 minutes, whichever comes first. After completing your 3rd round head over to your Cardio Blast
Cardio Blast -two
Grab a 12 lb. medicine ball and do 40 ball walls or 2 minutes.
SET-UP: Do C1-C3 back to back, completing the number of reps for each exercise before moving on to the next. Moving quickly throughout the circuit, keeping rest to a minimum.
C1) Leg Extensions – 115 reps
C2) WIde Grip Lat pull down– 12reps
C3) Dips with a heavy plate (25 lb.) on your lap – 10-12 reps
**Perform this circuit for a total of 5 rounds or 8 minutes, whichever comes first. After completing your 5th round (or the expiration of the 8-minute block), head over to your Cardio blast
30 lb. kettlebell swings -10 ball slams-25lb ball- 10. go back and forth until you reach 3 minutes.