Tuesday, November 20, 2012

Insane workout you can do ANY time

So, I heard about Ben Teal's approach to melting fat with short, super intense (some might say 'insane')workouts and I was crazy enough to try one of his 'Mini' Shred Circuits.

If you want to give it a go, here it is. But here's you warning: this is TOUGH.

Metabolic Mayhem

He calls it the "4-by-4-by-Floor" workout...

Tuck Jumps x 4
Dumbbell Squat x 4
Dumbbell Chest Press x 4
Chin Up x 4

Move through each exercise as fast as possible. Rest 30 seconds and repeat the circuit 3 more time for a total of 4 rounds.

It's 4 exercises, 4 reps each, repeated 4 total times. But give it a try and you'll see why it's called 4 by 4 by 'Floor'.

This type of workout is a super effective way to get your metabolism fired up any time you have a few extra minutes and some dumbbells lying around.

But not everyone has dumbbells, so here's the body weight only version...

Tuck Jumps x 4
Prisoner Squat x 4
Push Ups x 4
Chin Up x 4

Same rules apply... Move through each exercise as fast as possible. Rest 30 seconds and repeat the circuit 3 more time for a total of 4 rounds.

These workouts are usually done after Metabolic Muscle workouts to finish off your workout; however, you can do them as quick, hard hitting metabolic boosters by themselves.

In fact, Ben encourages using them any time you have 10 minutes to 'burn'.

Even if your diet isn't spot on, you can still melt fat with these insane, but incredibly
effective workouts like these.

=> You can look at the full program here

On page 12 of the Training Manual, you'll notice that Ben also includes 'volume' workouts.

Instead of a number of reps for each exercise, Ben gives you a set amount of time to do each move.

Here's a bonus tip for you...

Don't do each exercise to failure. Leave a few reps in the tank. This will allow you to do more sets and reps and rounds over all.

This leads to more calories being burned, which leads to less belly fat.

And who doesn't want less belly fat?

Try one (or both) of these workouts and let me know how it goes.

These types of workouts are so effective, Ben's modified them to train for 12-mile adventure races!

=> Check out these insane workouts here

To your success!

Arthur M.
http://bit.ly/U7r8L2

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