Halloween Metabolic Monster Workout
Dr. Ballanstein emerges from his lab and howls at the moon, “It’s Aliiiive!”.
Yes, yes, back once again is the Incredible Frankenstein Metabolic Monster Workout. Last Thanksgiving I created one of my most popular workouts for people to do on the holiday and I called it a Metabolic Monster.
And Halloween is the perfect time for a follow-up. You’re getting a Monster of a workout (something to do on a weekend) that will help you deal with Halloween candy and pumpkin (or pecan) pie.
This workout is the “best of” two workouts that I, Dr. Ballanstein, performed this week in my dungeon lab (i.e. garage) under the watchful eye of Bally the Dog (see his costume below!).
Note 1: This is an ADVANCED workout. Beginners should stick with the Beginner workouts at www.HomeWorkoutRevolution.com
Do not come crying to me because your muscles are really sore if you ignore my advice below on how many circuits to do OR if you are a beginner that insists on doing this Advanced workout. You have been warned.
Crying doesn’t work for my dog and it won’t work for you either! Train hard but safe. Know your limits!
Note 2: The 4-digit number represents the lifting tempo of the exercise. Tempos allow us to make some exercises easier or harder, more metabolic, or even harder on the abs.
Our most common tempo, 2-0-1-0, means:
2 seconds lowering, no pause at bottom, 1 second lifting, no pause at top
A less common variation, 3-1-1-1, means:
3 seconds lowering, 1 second pause at bottom, 1 second lifting, 1 second pause at the top
Note 3: AMRAP means “As Many Reps As Possible“
Now on with the show, this is it…
The Advanced 2K13 Halloween Metabolic Monster Workout
The Total Body Torso & Conditioning Experiment Circuit
1A) Front Squat (Barbell or Double Kettlebell) – 10 reps (2-1-1-0)
1B) Pull-up or Chin-up or TRX Row – AMRAP, rest 20 seconds, and again do AMRAP (2-0-1-1)
1C) KB Swing – 20 reps
1D) KB or DB 1-Arm Standing Overhead Press – 10 reps per side (2-1-1-1)
– Rest 30 seconds between exercises.
– Rest 60 seconds at the end of the circuit.
– Do just 1 circuit the first time you try this.
– Work up to a total of 4 circuits, adding 1 circuit each time you re-do the workout.
The Total Body Ab Construction Circuit
2A) DB 1-Arm Flat Chest Press – 8 reps per side (3-0-1-0)
2B) Renegade Row – 10 reps per side (1-1-1-0)
2C) TRX Assisted 1-leg Squat or 1-leg Bench Squat – 8 reps (3-1-1-0)
2D) TRX Ab Fall-Out or Stability Ball Rollout – 15 reps (2-1-1-0)
– Rest 10 seconds between exercises.
– Rest 60 seconds at the end of the circuit.
– Do 2 rounds of the circuit the first time you try this.
– Do a maximum of 3 rounds of the circuit in future workouts.
Monster TRX Rest-Pause Circuit (can be done with regular bodyweight only versions of these exercises)
3A) TRX Fly-Pushup or Regular Pushup
3B) TRX Row or Regular Bodyweight Row
3C) TRX Triceps Extension or Plank-to-Triceps Extension
3D) TRX Biceps Curls or DB Curls with a weight you can do 10 times
– Use the following rest-pause approach for each exercise:
Do AMRAP, rest 20 seconds, do AMRAP, rest 20 seconds, and do AMRAP (2-0-1-1)
– Rest 15 seconds between exercises.
– Rest 60 seconds at the end of the circuit.
– Do 1 round of the circuit the first time you try this.
– Do a maximum of 2 rounds of the circuit.
Then let your arms shake for a while. And don’t try carrying any heavy bags of Halloween candy for a couple of days.
Train hard but safe but spoooky hard!
Want more Metabolic Monsters? Try this:
3 monster metabolism boosting workouts to burn fat over the holidays
Now that’s a treat, not a trick.
Enjoy the metabolism boost.
You can use this workout once per week for 4 weeks straight or once every other week for the remainder of the holidays to help you lose fat and gain muscle over the amazing holiday season.
Happy Halloween,
Dr. Braigz Ballenstein, CMTT
Certified Monster Turbulence Trainer
PS -Here’s ol’ Bally the Dog’s costume…
He made it himself. What do you think? I think it’s pretty lame.
He wouldn’t sneak any candy from me in that outfit.