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Metabolic Blasters - Part 1

May 12, 2015

After last week’s article on steady state cardio or aerobic training versus weight training for fat loss, I want to make it as simple as I can for you. So I’m going show you a couple metabolic blasters that will light up your metabolism and melt your body fat fast. I’ll quickly explain how to perform the sets, after that you can watch the videos to see the workouts in action. Ready? Let’s go!

For this first set we will combine two or more exercises together. These will be done using the same weight, and you’ll go from one movement to the next without taking a break. You’ll do one of each movement and then start back at the beginning. Set your clock for somewhere between 1-5 minutes. Then just do as many rounds as possible (AMRAP) in that time. I love to put this type of sequencing in the beginning of the workout when you’re fresh. These will be total body sets and they will really set you up for success for the rest of the workout.

So here is an example and then watch this video to see how I move through this set. Pay close attention to the intensity. (Note: to keep the video short, I only did a one minute cycle on the first round, then a two minute cycle on the second video).

Perform the following combination do AMRAP in three minutes:

  • Deadlift
  • Row
  • Clean
  • Squat
  • Press

(Watch the video here)

There you have it. A quick option you can use to use to build muscle and rev up your metabolism full blast. Of course you don’t have to choose these exercises; I’m simply giving you some examples. Try it out, and let me know what you think. Check out next week for Metabolic Blasters - Part 2!

Andrew Griffiths

Johns Creek Personal Trainer


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