Metabolic Monster Circuit Training for Fat Loss and Strength

Metabolic Monster Circuit Training for Fat Loss and Strength



hey this is Nick Nelson mad-scientist the muscle and I've got another metabolic monster here for you this is going to be a four exercise sequence we're going to start with a push exercise this is going to be a one-arm bench pushup now to do this one it's more challenging version of the pushup you're going to have a bench set up arm out to the side like an outrigger and then you're going to be doing a push-up with one arm using this arm here to stabilize the body now this forces more attention onto the chest rather than the triceps which you mostly get when you're doing a regular on the floor one hour push on them so that's the first exercise second exercise is going to be a walking lunge with a heavy dumbbell on the shoulder now what I'm going to do is squat down to the lunge position shoulder that dumbbell hold it here with both hands and do walking lunges up the floor set it back down shoulder it with the other hand and then back down the floor again I'm gonna do that back and forth twice here in my gym floor how far you can go in our core you want to go depends obviously on your environment here so for me this is the best option the third exercise after this one we're going straight to traversing hand over hand basically up and down the cable crossover up right now if you don't have the cross beam like this that you can use you can also just substitute and push up pull-ups on the pull-up bar walking across the bar and back multiple times you'll get the same basic idea just on a shorter distance now I like using the longest isn't longer distance because it's just more fun more challenging the fourth exercise we're going to do is just a straight up dumbbell jump squat now this the purpose of this normally you put explosive stuff first in a training routine at last out of this is I want to develop fatigue fatigue explosiveness basically so you want to be training explosiveness while your legs are in a fatiguing work state so the reason I'm doing jump squats is this because they're very it's a very little technical exercise it's not like a power clean or snatch or anything where you actually need to worry about form too much this is basically just grab a set of dumbbells squat down about halfway and then you explode up and jump as high as you can there is a really no technique involved other than doing that so this is the perfect exercise to work on explosiveness in that fatigue state so I'm going to do those four exercises boom boom boom all together no rest and then take two minutes rest and then repeat so I'm going to do this circuit five times I'll just show you the one time through you'll get it pretty quick after the one time but that is the metabolic Monster here using those four exercises you you ah just a couple of quick notes when you're doing this particular one when you're doing the one-arm bench pushup you might actually alternate which army start with on each successive round through so on first round through at my left arm out started fingertips with the right arm and then switch to did push-ups with the left now second circuit right arm is the pivot left arm is the pushing arm and that you switch to the alternate back and forth between same goes for when you're doing the walking lunge with a dumbbell on your shoulder start with the right shoulder on the first round through start with the left shoulder on the second round through just to keep the tension even I mean if you do the same thing with the traversing across the crossbeam it's very effective as well you start on the left move to the right the next time start of the right move over to the left the jump squats don't go really heavy on this one you want to actually use a weak that's light enough that allows you to get off the ground and make use of that explosiveness the other thing to remember is you're not coming down into a full Sawada I mean ever when you're actually jumping right you never go down into a full squat you lose a lot of leverage a lot of acceleration so it's basically a half squat stainless strongest range and then accelerate push when gently do reps basically until you feel your nervous system driving explosiveness fade out don't push this one to failure push this one to the point where you really can't get much power out of the bottom and you can I feel the difference in your movement so that is the metabolic monster enjoy

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