How do you tend to finish your workout? with a bang or a whimper? many people follow a strict body-part split and finish with a single-jointed exercise to burn themselves out and get pumped, tougher pros may also throw in some low-intensity cardio for good measure.
The old ways like this do work but the new ways work even better, it finishes you off completely, not just one muscle group, you get the fat-burning benefits of HiiT cardio as well as a boost in musculature and cardiovascular performance, the pump will be even more intense because of it.
Further down we will look at 4 explosive metabolic training workouts to really get you pumped up at the end of your workout.
If you have ever felt like you have been sweating for hours after a hard workout, you were feeling the effects of something known as ‘post-exercise oxygen consumption’ or EPOC. A workout high in intensity and one that engages a lot of muscle mass, this can elevate your metabolism for upto 24 hours afterwards.
Those benefits will never be seen unless you are training hard, doing isolation work for smaller muscle groups or resting too long.
These metabolic finishers are a cardio workout with weights, you keep moving and your heart rate stays up, simply, you are going back and forth between exercises, doing 15 mins of just squats is just not practical. These metabolic finishers are great if you hate doing cardio, a great way to get the EPOC bump without ever touching a machine.
These types of finishers are very popular among cross fitters where several workouts are strung together, a bit like a circuit and do as many rounds as possible for 10-15 mins. However we are going to make some adaptations so that you get maximum benefit – more calories burned, greater cardio respiratory effect, improved muscular strength and endurance, better pump with exercises that can be performed in pretty much any gym.
Athletes have always done barbell and dumbbell complexes for decades, this is a routine where the bar never leaves your hands. The problem with the movements in typical barbell complexes is that things such as hang cleans and snatches are very difficult for beginners or even for many intermediates. If you struggle to maintain good form on technique-intensive move, especially when tired you are going to crumple fast, this is when injury can hit you quickly.
I am going to set out some easier complexes that you can use for substitutions and go for more rounds. This may mean putting the bar down or taking a short rest to catch your breath, the routine can be reconstructed as you improve over time to make them harder.
It is always better to go for the easier side of things when starting out, when it is easier, you will be able to do more quality work, this actually might make it harder at first.
Let’s imagine for a moment that you are coming towards the end of your chest workout and instead of finishing with cable crossovers you decide to do a barbell complex instead. There are many ways to construct one but here are a few general rules to guide you:
This is a complex that will test your limits even with light weight:
Perform as many rounds as you can in 15 minutes, rest as little as possible between movements.
Push Press – 6-8 Reps.
Bench Press – 6-8 Reps.
Barbell Sqaut – 6-8 reps.
Push-Up – 6-8 Reps.
Barbell Roll-Out – 6-8 reps.
Dependent on which body part you are training, you can easily substitute other moves, which include upright rows, bent-over rows, reverse-grip rows, front squats, Romanian deadlifts, close-grip bench presses and deadlifts. It is more effective with larger muscle groups, you could even include skull crushers and barbell curls for arm work as well. Link 4-5 exercises and do them in order, using short rest breaks and repeating for 10-15 mins.
The barbell complex derivative can be done at the end of your regular workout or it can be done as a separate, fast-paced conditioning workout. When done as a stand-alone, you alter the exercises, weight and length dependent on your goals.
There are basically hundreds of combinations you can do, linking exercises together to achieve a cardiovascular, calorie-burning and fitness boosting benefits.
Here are some more to get your creative mind going, it is not practical to hold onto several pieces of gym equipment at once, so arrange these complexes with bodyweight exercises and basic equipment.
Perform as many rounds as you can within 15 mins. Rest as little as you can between exercises, use a weighted vest if neccessary to increase resistance.
Pull-Up – 5 Reps.
Push-Up – 10 Reps.
Bodyweight Squat – 15 Reps.
Lower Body/Upper Body Superset
Alternate all movements for 15 minutes and rest as little as possible between the movements. use a weight on the leg press that equals your 1 rep max back squat.
Leg press – To failure.
Push-up – To failure.
Delt Cable Triset
Do as many rounds as you can for 15 minutes with as little rest as possible between exercises. Use a weight that corresponds to your 12 rep max. If the weights start to get too heavy or your shoulders start to burn, reduce the weight by one plate with the pin and carry on.
One-Arm Cable Lateral Raise – 8 Reps with left arm then swap arms.
One-Arm Standing Front Raise – 8 Reps with each arm.
One-Arm Bent Over Lateral Raise – 8 Reps per arm.
One-Arm Cable Lateral Raise – 8 Reps per arm.
One-Arm Standing Front Raise. – 8 Reps per arm.
One-Arm Bent Over Cable Lateral Raise – 8 Reps per arm.
These metabolic explosive training workouts will soon have you working harder than ever and not only that but also in the best shape of your life too.
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