Workout of the week: Metabolic Madness

 

The idea behind this workout was inspired by my recent traveling. Whenever I travel I never strength train because, not to sound like a bag of douche, the weights are never heavy enough. So, I always opt for metabolic conditioning to ensure I’m firing my metabolism when I’m not eating terribly clean and not as active. Here’s this week’s routine, which is meant to challenge your physical work capacity and your mental strength. Enjoy! (All videos are at the bottom of the page)

 

A1. Double Kettlebell Thrusters 4×15

No Rest

A2. Double Kettlebell Swings 4×15

Rest 1.5 Minutes

B1. Tank Burpees 5×8

No Rest

B2. Pull Ups (kipping “ok”) 5×8

No Rest

B3. Planks 5x60s

Rest 1.5 Minutes

C1. Kettlebell Single Arm Snatch 4x10ea

No Rest

C2. KB Single Arm Waiters Carries 4x 45s ea

Rest 60s

Bodyweight Complex:

A1. Turkish ½ Get Ups

A2. T-Push Ups

A3. Ice Skaters

A4. Air Squats

Perform 30s of each with no rest between each, then rest 60s after A4 (Air Squats)

 

 

Meal Plan of the week:

 

Breakfast

 

2 oz (dried) steel cut oats with 28g whey protein ***mix in whey protein after cooking steel cut oats

 

Lunch

 

6 oz (4 oz for women) pan fried skirt steak in 1 tbsp Kerryland Grassfed butter ***3 minutes/side in pan and then 6-10 minutes in broiler

 

6 oz oven roasted yams ***spray baking sheet with pam and lightly drizzle 1tbsp extra virgin olive oil over. Bake at 350 for 20 minutes

 

6 oz salad: 4 oz raw veggies of your choice, 2 oz lettuce

 

Dinner

 

6 oz (4 oz for women) barbeque Mediterranean chicken (2 tbsp olive oil, 2 tbsp, lemon juice, 1/2 tsp Mediterranean spice mix)

 

Make your own Mediterranean spice mix:

  • 3 Tbsp dried rosemary
  • 2 Tbsp ground cumin
  • 2 Tbsp ground coriander
  • 1 Tbsp dried oregano
  • 1/2 Tsp sea salt
  • 2 Tsp cinnamon

 

6 oz barbeque onion and red bell pepper combo

 

6 oz salad: 4 oz raw veggies of your choice; 2 oz lettuce

 

 

 

 

 

 

 

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