metabolic training

Try this only if you want burn some serious calories in a very short amount of time …

This is a popular circuit in the metabolic-strength training circles … so I thought I would high light it here … (if you have not attempted a Rubber Band Assisted Chin Up yet, ask your coach … everyone likes ’em after they try them.)

“Supersetting” two exercises is one of the most effective modes of improving strength and burning calories … the idea is to do one exercise immediately followed by another, rest 30-90 sec, and repeat 2-5+ times. The combinations of exercises usually look something like this:

• Upper Body (push up, chin, cable row) followed by a Lower Body (squat or lunge)
• Pressing Exercise (push up, dumbbell press, triceps press down) followed by a Pulling Exercise (chin up, cable pull down, biceps curl)
• Total Body Strength followed by a Core Exercise (plank hold)
• Upper Body Strength followed by a Total Body Press or Pull (as in the example below:

In the videos below, you can see examples of Scott and Becky doing a wicked superset including:

• Kettlebell Swing – hitting the entire body, notably the core, glutes and hamstrings
• Chin Up – hitting the abs, biceps and upper back

Note that the entire body is being blasted here in a short amount of time, and the cardiovascular benefits are incredible, as this is the perfect combination of strength and endurance training. Read More »Chin Up – Kettlebell Swing (Metabolic Video of the Week)