Posts Tagged metabolic finisher

Total Body Workout, Get Ripped and Stronger in 5 weeks!!!!!!!!!

Posted by Scott Thom in Strength Building Exercises on August 19th, 2010

CHEST BUMP!!!! I know it’s been awhile since I’ve posted anything. I recently was hired by the great institution of UC Berkeley as a strength coach!!!!!

This 3 day workout is a beast, I have had my personal training clients use it and they have made amazing strength and body changes in a 5 week span. It is set up as a Push, Pull, Leg day split, and setup with each week having a different emphasis. You go from A1 thru A3 without rest, at the end of A3 give yourself a 30 second break then back through it. At the end of the workout there is a “Metabolic Finisher“, followed by 8 minutes of cardio interval training. Add in two cardio/”get out of the house” days to each week and you’ll see even faster results!!!

WK 1:3×10 WK 2: 15,12,12 WK 3: 40sec 30sec 30sec WK 4: 3×10 (Eccentric) WK 5: 3×10

Pull:
A1 Band Pullups
A2 Kettlebell one arm row
A3 Val slide mountain climbers to knee tucks (20 reps each)
B1 Inverted row TRX or Barbell
B2 Mb Superslams
B3 Mb overhead split jump (20 reps)
C1 Db body rows to squat jumps
C2 Half jacks w Db’s
C3 Db curl press
MET Finisher: 1 set of 3x through 15 stair hops with one 30 sec. crab hold at the end.
Cardio interval training 30/30 for 8 minutes

Push:
A1 Flat bench
A2 Sb hover planks (10 L, 10 R)
A3 Bench dips
B1 Incline Db
B2 Rope face pulls
B3 Burpees to star jump
C1 Plyo pushups
C2 Kb swing to jump
C3 Abdominal rollout
MET Finisher: Farmers Complex: 1. Kb squat x10 2. Farmers walk x20 steps 3. Kb cleans x10
4. Lunges x20 steps 5. Kb swing x10 6. Kb press walk x20 steps
7. Kb shoulder press x10
Cardio interval training 30/30 for 8 minutes

Legs:
A1 Plate front squat
A2 One legged box squat
A3 Sb ham curls
B1 Barbell stepup
B2 Rev. barbell lunge w plate rotation
B3 Bosu hand mb knee to elbow crunch
C1 X-band walk
C2 Singe leg glute bridge
C3 Db squat jumps
C4 Kb side lunge
MET Finisher: “Godfather” count down from 10-1 doing jumping jacks to pushups ie 10 JJ to 10 Pushups then 9 JJ to 9 Pushups and so on until to zero.
Cardio Interval Training 30/30 for 8 minutes

Don’t know an exercise just type it into the search column and a vid should pop up, I have over 100 instructional exercise videos on this site!!!!! Thanks for viewing and let me know how your workouts progress.. Create a great day!!! Coach T

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Burn More Calories In Less Time w “Godfather” Complex

Posted by Scott Thom in Strength Building Exercises on July 28th, 2010

Chest bump, chest bump everybody!!!! What a week it has been this Metabolic Finisher named the “Godfather” will kick your behind!!!! Done at the end of your workout to ensure total depletion of the body, can take place for cardio if you are in a crunch for time, just make sure to finish it!!!!! It ain’t the baby gap!!!!! Thanks for viewing and create a great day! -Coach T
10 JJ- 10 Plyo pushups
5 sec break
9 JJ- 9 Plyo pushups
5 sec break and so on…..

burn more calories in less time, full body conditioning, godfather complex, metabolic finisher

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Plate Push Complex=Metabolic Finisher!!!!!

Posted by Scott Thom in Strength Building Exercises on July 9th, 2010

Hope everybody is having a great week! I am trying to post more vids and hope you enjoy this “Big Cat” workout secret weapon :). Take a towel, put a plate on top, and presto your legs will be burning! Best done at the end of a leg workout to really push the envelope in training, also great to throw in as a general conditioning drill for athletes that need improvement in becoming more explosive. Thanks for viewing Create a great day!!! -Coach T

explosive training for legs, metabolic finisher, metabolic training, plate push

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Metabolic Finisher using Heavy Rope!!!!!!!

Posted by Scott Thom in Strength Building Exercises on May 30th, 2010

Metabolic finishers are used to help you obtain a better “after burn” meaning burning more calories once you are done with your workout. Studies through the National Strength and Conditioning Association have shown clients burning calories up to 72 hours AFTER their workout!!!! This is based on how intense your training is, and how efficient you are using your time while training. If every 5 minutes you’re stopping your workout to chat about how the CELTICS are going to MOLLYWOP the lakers, your “after burn” could be non-existent Thanks for viewing and create a great day!!!!!! Click link to check out the heavy rope.

burn more calories in less time, heavy rope exercises, metabolic finisher, plyo pushups, plyometric pushups, training rope exercises

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Burn More Calories In Less Time w Metabolic Finisher!!!!

Posted by Scott Thom in Basketball Drills, Strength Building Exercises on February 14th, 2010

Happy Valentines Day everyone!!!! This Metabolic Finisher is great to do at the end of your workout in place of cardio if your crunched for time, I use it with my athletes after game days, to get the heart rate and blood pumping!!!! Create a great day! -Coach T