Metabolic Workout Samples

Here are the sample metabolic workouts I urged readers to reference in the latest BombergerPT Newsletter. Below you will find one sample workout demonstrating how to apply each of the techniques discussed in my newsletter. To sign up for my weekly fitness newsletter, just enter your information in the fields to the right of the blog! Enjoy!

Circuit Training
Perform 2-4 rounds of this circuit, fifteen reps of each exercise with 30-60 seconds of rest at the end of each round:

Jump Squats
Walking Lunges
Push Ups
Single Arm Cable Rows or Single Arm DB Row
Bench Dips
Cable Woodchops
Toe Touch Crunches

Complex
DB Complex - Choose a weight that your weakest movement's 10 rep maximum. For me, I can push press 55lbs for a set of 10, so I choose that weight. Perform 6 reps of each exercise for 3-4 sets, taking 90 seconds of rest in between each complex set.

DB Jump Shrug
DB Clean
DB Squat + Push Press Combo
DB Row


Peripheral Heart Action
Perform 2-4 sets of each exercise for 12 reps with 30 seconds of rest in between each super set.

1a. Romanian Deadlift
1b. DB Bench

2a. Drop Lunge
2b. Pull Ups/Lat Pull Down

3a. Split Lunge Jump
3b. Cable Rotations


Density Training
Choose a weight that you can rep out for approximately 15 reps and perform as many rounds of these exercises as you can in 15 minutes, take rest when needed, but PUSH!

DB Incline Bench
Alternating Lunge
Corkskrew

Interval Training
Go to your local high school track or any park with a field. If set a timer for 15 or 20 minutes. Begin by sprinting/running 100 meters, then walk the next 100m. If you are at a park running around the field, just break the field up into the large square or rectangle it is, and run across one end, walk the other and repeat. Perform as many run/walk intervals around the field as you can in 15-20 minutes. This is a form of interval training! If you're on the treadmill, simply break it up into 30 seconds of running, 30 seconds of walking.

Photo by Rich Cruse at www.richcruse.com