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[WOTM, 10/2013] The High-Velocity, Belly Blubber Blaster Full-Body Workout

Posted by on Oct 2, 2013 in Burn It UP, Featured Article, Full Body Workout Plans, Workout Of The Month, Workout Plans | 3 comments

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How can I build muscle and burn fat at the same time?” 

Here’s your answer; your portal to incendiary fat loss and explosive muscle gain, simultaneously. It’s unlocked with intensity. Rapidfire, HIIT-like resistance-training.

October’s WOTM — The High-Velocity, Belly Blubber Blaster Full-Body Workout — leverages high-velocity, ricocheting supersets, circuitsets, and drop sets to trigger a heart rate leap, access stubborn fat stores, and construct new muscle in a fashion that your body typically isn’t accustomed to.

Our newest workout is a lightning-fast hellbeast. It’s designed to ratchet up the intensity and push your heart rate to its MAX — in a way that mimics HIIT — while demolishing every single muscle fiber in concert; leaving your body battered, thrashed, and completely exhausted, perfectly marinated for fresh new growth. The nonstop velocity opens the fat floodgates and ticks off major calories, overclocks metabolic rate and calorie burn days post-workout, and helps boost hGH — a major driver of muscle growth and body fat teardown.123

Not only is it a potent catalyst for physique change, it’s a mechanism to improve various performance markers, including strength, power, vertical explosiveness, muscular endurance, and VO2Max (the max amount of oxygen the body can consume during exercise, a measure of all-around cardiovascular fitness)45678

Two things before walking into the belly of the beast:

  • Complete The High-Velocity, Belly Blubber Blaster Full-Body Workout 2-3x per week with 2 days in between each workout.
  • Use a weight that’s light enough for you to complete the prescribed # of reps, but that’s challenging enough that you can’t do many more.
  • Complement it with an abs-specific plan 2x per week.


 

 

The High-Velocity, Belly Blubber Blaster Full-Body Workout

[WOTM, 10/2013] The High-Velocity, Belly Blubber Blaster Full-Body Workout

 

 

WARM-UP — 5 Mins Light Cardio + Push Ups

How to:

Protocol: 5 mins of light cardio followed by 10 push ups

Primary Muscle(s): Chest, Triceps

Complete a light warm-up to get the blood pumping and loosen up your muscles for the impending onslaught. Start with 5 minutes of light cardio — treadmill, elliptical, rower, and stationary bike all work — and follow it up with a quick set of 10 push ups.

 

 

1. Goblet Squats

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How to:
Video Demo — Goblet Squats

 

Protocol: 3 sets, 15 reps

Target Muscle(s): Legs, Shoulders, Abs

Stand upright and hold a dumbbell/kettlebell with two hands so that it’s in line with your collarbone (1). Keep it at this height throughout the movement to simultaneously hit the shoulders, biceps, and triceps.

With your chest puffed out and your abs tight, slowly drop down until your quads are BELOW parallel (2), hold .5s, and explode upwards through your glutes. Ascend through your heels, not your toes. Don’t lean forward or arch your back.

 

 

2. Kettlebell Swings

How to:
Video Demo — Kettlebell Swings

 

Protocol: 2 sets, 15 reps

Target Muscle(s): Shoulders, Legs

Start in a low, wide squat position with a kettlebell in between your feet (1). With your chest puffed out, abs tight, and lower back pinched, powerfully contract your glutes and swing the kettlebell upwards with two hands until it’s in-line with your face (3).

Under control, lower the weight back to the ground, stick out your butt, and immediately complete the next rep.

 

 

3. SUPERSET — Dumbbell Deadlifts + Bent-Over Dumbbell Rows

How to:
Video Demo — Dumbbell Deadlifts + Video Demo — Bent-Over Dumbbell Rows

 

Protocol: 2 sets, 12 reps per exercise

Target Muscle(s): Back, Biceps

Complete 12 reps of dumbbell deadlifts immediately followed by 12 bent-over dumbbell rows back-to-back in superset fashion; drop down to lighter dumbbells for each set of bent-over rows.

For both exercises maintain a flat a back and strong posture; DO NOT arch and make sure to reach full extension on the way down.

 

 

4. SUPERSET — Flat Dumbbell Chest Press + Flat Dumbbell Flies

How to:
Video Demo — Flat Dumbbell Chest Press + Video Demo — Flat Dumbbell Flies

 

Protocol: 2 sets, 12 reps per exercise

Target Muscle(s): Chest, Triceps

Complete 12 reps of the flat dumbbell chest press immediately followed by 12 dumbbell flies back-to-back in superset fashion; drop down to lighter dumbbells for each set of flies.

For both exercises lower your arms until they’re slightly below chest height.

 

 

5. DROP SET — Flat Dumbbell Chest Press

How to:

Protocol: 1 set, 12 reps per increment; 3 increments

Target Muscle(s): Chest, Triceps

Complete 12 reps of the flat dumbbell chest press with whichever weight you’d use for a normal set. Immediately drop down to a pair of dumbbells at 1/2 of the weight used in the first set and bang out a second set of 12 reps.

Once you do 12 reps for a second time, drop down again to 1/2 the weight and bang out a thired set of 12 reps (or until failure). This might look like:

  • Set 1: 100 pounds
  • Set 2: 50 pounds
  • Set 3: 25 pounds

Do not rest in between each drop set; it’s designed as a 3 set back-to-back burner.

 

 

6. Barbell Clean & Press

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How to:
Video Demo — Barbell Clean & Press

 

Protocol: 2 sets, 12 reps

Primary Muscle(s): Shoulders, Core

Stand tall with a loaded barbell on your thighs (1). Tighten your core, powerfully pull the barbell up on top of your collarbone (2), dip your legs, and explosively press the barbell overhead (3).

Slowly lower the bar back to your collarbone (2), then down to your thighs (1), and repeat the movement.

 

 

7. SUPERSET — Planks + Side Planks

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How to:

Protocol: 2 sets, 60 seconds per plank; 30 seconds per side plank, per side

Target Muscle(s): Abs

Hold an ab plank for 60s. Immediately twist onto your side and hold a side plank for 30s. Once you count to 30 pivot and repeat the side plank with your opposite side. All three parts should be done back-to-back continuously, without rest.

Maintain a tight, strong core throughout — DO NOT let your lower back droop.

 

 

8. Dumbbell Step Ups

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How to:
Video Demo — Dumbbell Step Ups

 

Protocol: 2 sets, 15 reps/leg

Primary Muscle(s): Legs

Grab two dumbbells and stand in front of a step, platform, or bench. Place your right foot on top (1), contract your butt, drive through your heel, and step up into a full, one-legged stand (2). Keep your back flat and resist any pull to lean forward.

Slowly lower down to the ground and repeat for a full set. Switch legs and repeat for the left side.

 

 

9. SUPERSET — Dips & Pushups

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How to:
Video Demo — Dips

 

Protocol: 1 set, to failure for both

Primary Muscle(s): Chest Triceps

Complete 1 set of dips to failure — lean forward slightly to emphasize the chest. Lower until your arms are slightly below parallel. If regular dips are too difficult, replace them with bench dips.

Immediately follow it up with a set of push-ups, to failure. DONE.



 

Page: 1 | 2 (Printable Recap)

 
 

References, Notes, Links
  1. Effect of high- and low-intensity exercise and metabolic acidosis on levels of GH, IGF-I, IGFBP-3 and cortisol. Wahl P, Zinner C, Achtzehn S, Bloch W, Mester J. Growth Horm IGF Res. 2010 Oct;20(5 [↩]
  2. Effect of acute resistance exercise on postexercise energy expenditure and resting metabolic rate. Melby C, Scholl C, Edwards G, Bullough R. J Appl Physiol. 1993 Oct;75(4):1847-53. [↩]
  3. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. Osterberg KL, Melby CL. Int J Sport Nutr Exerc Metab. 2000 Mar;10(1):71-81. Erratum in: Int J Sport Nutr Exerc Metab 2000 Sep;10(3):360. [↩]
  4. Effects of sprint interval training on VO2max and aerobic exercise performance: A systematic review and meta-analysis. Sloth M, Sloth D, Overgaard K, Dalgas U. Scand J Med Sci Sports. 2013 Jul 25. [↩]
  5. Long-term Lifestyle Intervention with Optimized High-Intensity Interval Training Improves Body Composition, Cardiometabolic Risk, and Exercise Parameters in Patients with Abdominal Obesity. Gremeaux V, Drigny J, Nigam A, Juneau M, Guilbeault V, Latour E, Gayda M. Am J Phys Med Rehabil. 2012 Jul 30. [↩]
  6. High intensity interval exercise training in overweight young women. Sijie T, Hainai Y, Fengying Y, W. Jianxiong. J Sports Med Phys Fitness. 2012 Jun;52(3):255-62. [↩]
  7. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Perry CG, Heigenhauser GJ, Bonen A, Spriet LL. Appl Physiol Nutr Metab. 2008 Dec;33(6):1112-23. ((Effect of 2 weeks of sprint interval training on health-related outcomes in sedentary overweight/obese men. Whyte LJ, Gill JM, Cathcart AJ. Metabolism. 2010 Oct;59(10):1421-8. Epub 2010 Feb 12 [↩]
  8. VO2max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis. Bacon AP, Carter RE, Ogle EA, Joyner MJ. PLoS One. 2013 Sep 16;8(9):e73182. [↩]
 

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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  • https://soundcloud.com/rockingeverydaymusic Jeremy Chavez

    This is probably a newbie question, but are you supposed to run through this routine without a break or is there a certain you would take like a “minute breather”?

    • https://www.leanit-up.com/ Bryan DiSanto

      It’s not at all (and one that’s really important). DEFINITELY rest in between sets — you’ll need the recovery to maximize performance.

      Try to keep rest in between 45s and 1.5 mins.

      • https://soundcloud.com/rockingeverydaymusic Jeremy Chavez

        That definitely helps! Thank you!