Metabolic resistance training is a variation of circuit training designed to ramp up your metabolism not only during the time you are working out, but for hours afterward to maximize calorie burn and results.
Resistance training coupled with few and shorter rest periods not only taxes the muscles of the body, but the cardiovascular system, giving you an all around, full body workout. “The routine usually consists of both functional movements and traditional movements, as well as any exercise that gets the job done in sequences or circuits to stimulate metabolism. It is designed to serve metabolism not destroy it. Therefore, the training actually enhances your long term health as well, instead of hindering it,” says Tana Gabrielle, a NASM CPT and Holistic Lifestyle and Nutrition Coach.
Someone performing a metabolic resistance workout should be more focused on increasing the volume and intensity of the workout, speed and power, instead of the actual weight you are lifting. “Use a weight that your muscles recognize as challenging, yet allows you to hit the rep range specified,” Gabrielle advises. “This is something traditional cardio does NOT do effectively.”
Giant set 1
Seated side laterals 3 x 12-15 reps
T-stab pushups 3 x 15 reps (each side)
Kettlebell or DB Swings 3 X 15-20 reps
Walkouts 3 x 15-20 reps
Giant set 2
Incline dumb bell press 3 x 15-20 reps
“Leaning” lat pulldowns 3 x 15-20 reps
Pushups (one leg in the air and to the side if possible) 3 x 15-20 reps
Reverse hypers off bench or stability ball 3 x 15-20 reps
Giant set 3
Squats with a push ( using a 10lb plate) 3 x 20 reps
Diamond pushup on medicine ball 3 x 15-20 reps
Cable pull- through 3 x 15-20 reps
Full sit-outs 3 x 15-20 reps each side
Giant set 4
Front reaching lunge off step with an overhead press 3 x 20 reps
Seated machine fly 3 x 15-20 reps
Assisted chins 3 x 15-20 reps
Dumb bell cross punches (sit with feet wide) 3 x 30 reps
Check out other great workouts from Tana Gabrielle on her YouTube channel.