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[WOTM, 10/2014] Overhaul Your Physique And Obliterate Fat With The Turbocharged Metabolism Workout

Posted by on Oct 3, 2014 in Featured Article, Full Body Workout Plans, Muscle It UP, Workout Of The Month, Workout Plans | 5 comments

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We get it, winter is coming. Sweaters and flannels disguise everything. But drill this into your head — hibernation is not an option.

Firing up your metabolism and keeping it roaring on all cylinders is paramount, especially as the weather gets chilly and the holidays storm into view (that’s utterly terrifying). Dig in now, get cozy, and prepare your physique to survive the season of sedentary overindulgence.

You’ll be so glad you did come January 1.

October’s WOTM—The Turbocharged Metabolism Workout—leverages multiple forms of HIIT, high-velocity compound movements, kettlebells, and rapid supersets to produce a heavy EPOC effect. It’s fast, vigorous, and intense, in such a way that’ll perpetually elevate your metabolism and stimulate excess fat loss; even when you’re stuck in the office, trapped at a one of a million holiday fat-fests, or just don’t feel like venturing out into the frigid darkness.

Secondly, it actively churns out lean muscle tissue. Explosive multi-joint exercises excel at muscle breakdown and construction, as they support heavy loads and help optimize valuable hormones. Every exercise requires a combination of lower body explosiveness, core stability, and upper body power, which destroys the entire body quickly and effectively — including your abs.

Jump in and get wet. Paint your body with sweat and lay down a solid sheath of muscle. It’s your armor against the impending onslaught of fat.



The Turbocharged Metabolism Workout

Do The Turbocharged Metabolism Workout 3-4x per week. Give yourself at least 1 day off in between each workout. Four quick things before you run through the routine:

  • Rest for 1 minute max in between sets.
  • For any applicable sets, adjust the weight to your own ability and gradually increase it over time. Just like any other muscle group, challenge = growth. Use the heaviest weight possible for the given number of reps (without sacrificing form).
  • If you’re new to lifting, or training in general, read this first as a primer.
  • Our printable infographic of the full workout is available here.

*Click on each applicable exercise name for a full pop-out video demo.

 

1. Kettlebell Swings

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How To:

Protocol: 3 sets — 25 reps/30 reps/35 reps

Target Muscles: Shoulders, Legs, Lower Back, Core

For kettlebell swings, use the heaviest kettlebell possible for the prescribed number of reps.

  • (1) Place a kettlebell in between your feet.
  • (2) Maintain a flat back, bend down, and grab the handles. This is your base position.
  • (3) Powerfully dip down, press through your heels (squeeze your butt), raise your torso, and vigorously swing the kettlebell up to forehead height. Thrust through your hips at the midpoint and keep your arms straight throughout the motion.
  • (4) Let the kettlebell sit at the apex for as long as possible, bend your knees, and slowly allow it to release between your legs — keep your chest up. Repeat.

You’re following an ascending rep protocol. Start with 25 reps in set 1, do 30 reps in set 2, and finish off with 35 reps in set 3.

 

2. Goblet Squat & Press

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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Legs, Shoulders, Abs, Biceps

  • (1) Hold a dumbbell in front of your body and do a full goblet squat. Keep your core tight and lower until your quads are below parallel.
  • (2) Powerfully explode up to a full stand.
  • (3) Press the dumbbell straight overhead. Hold it for 1s and return back down to start.

 

3. [SUPERSET] Renegade Rows + Push Ups

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How To:

Protocol: 3 supersets — 10 reps/side + 15 push ups

Target Muscle(s): Back, Chest, Biceps, Triceps, Core

  • (1) Get into push up position with your arms locked. Keep your core tight.
  • (2) Maintain a flat back (try not to twist) and powerfully row up into your torso. Do 10 rows per side.
  • (3) After you finish rowing, immediately do 15 push ups.

 

4. [SUPERSET] Side Lunges + Dumbbell Curl & Press

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How To:

Protocol: 3 sets — 10 reps/side + 10 biceps curls

Target Muscle(s): Legs, Shoulders, Biceps

  • (1) Stand tall and hold two dumbbells.
  • (2) Take a big step out to the left, lunge over your left quad, and touch both dumbbells to the floor. Powerfully press through your butt and raise back up to start. Repeat for the right side.
  • (3) After you’ve finished 10 lunges/side, immediately do 15 bicep curls. Use a second set of dumbbells if necessary.

 

5. [SUPERSET] Kettlebell Snatches + Lateral Raises

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How To:

Protocol: 2 supersets — 12 reps/side + 12 reps

Target Muscles: Shoulders, Legs, Lower Back, Core

  • (1) Place a kettlebell in between your feet.
  • (2) Maintain a flat back, bend down, and grab the handle with your right hand.
  • (3) Powerfully ascend and begin swinging the kettlebell up. As it begins to approach ab height, explosively yank it up over your shoulder, flip the kettlebell over your wrist, and extend up until your arm is straight.
  • (4) Slowly lower the weight back down and immediately repeat.

 

6. HIIT Cardio

Protocol: Treadmill — 1.5 miles

Pick a sprint speed that’s challenging, but make sure that you’re able to sustain it for the full .15 mile interval duration. Be careful with higher speeds — the treadmill will move with or without you.

We recommend starting off slower until you get the hang of it. Sprint speeds in the 11-12.5 MPH range are ultimately your goal. Altogether it should mirror a pyramid. The middle two intervals will be the fastest, with the first/last 2 slightly slower.

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And if you hate the treadmill, we’ve blown out 4 other fat-torching HIIT workout protocols.

 

Pages: Workout Description | Printable Workout Infographic

Bryan DiSanto

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.
Bryan DiSanto

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  • Ricky, Bubbles & Julian

    Yikes this does not look fun. Heavy snatches plus goblet plus HIIT!!!

  • Ricky, Bubbles & Julian

    was able to do this today. pretty darn tough. the HIIT at the end, paired with the KB snatches/lateral raise SS immediately before made it especially hard to finish. good one

  • http://www.livemixtapes.com/mixtapes/24429/trae-tha-truth-i-am-king.html ABN Promotion

    This workout left my trapezius muscles extremely sore! I’ve been stretching a lot lately, and still little relief. There’s no way I could do this 4 times a wk, but I love the wrkout… Is there any advice you could give me on how to do this 4x each wk?

  • Dana

    About how many calories would you estimate this workout burns?