Metabolic conditioning for faster fat loss - Edinburgh PT

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Metabolic

conditioning

for faster

fat loss

40 metabolic conditioning

workouts for building more

strength and burning more fat

By Dave Ballantine

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Hi, my name is Dave. I live in Edinburgh, Scotland

and have been a personal trainer for about 5 and a

half years now. I love coffee, have a never ending

reading list (if you have any recommendations send

me a message!) and helping regular folks like you

and me get fitter, stronger and leaner.

Over the last few years, I’ve put together a few great

metabolic conditioning ideas and borrowed a few

from some great trainers.

Now I have them all together for you to use as

stand-alone

workouts or as finishers at the end of your training

session.

I’m giving you the tools to burn fat fast while

building more strength, boosting your metabolism,

and improving your fitness levels higher than they’ve

been before.






In all honesty, the workouts in this book aren’t easy.

They’ll push you harder than you’ve ever been pushed.

They might make you sore (in a good way).

They’ll leave you dripping sweat after every circuit.

But they work. Really well.

And if you’re willing to put your nose to the grindstone

you’re going to see serious results very quickly. These

workouts will give you a test both physically and

mentally. They’re short, intense, high work capacity

building workouts specifically designed to increase your

metabolism, boost your strength, and burn fat. I hope

you’re ready.

I will say this though, make sure you are medically cleared

to train, and if you are unsure of the correct technique on

any exercise in this book, make sure to get guidance from

a qualified professional. And if exercise hurts, don't do it!

If you have any questions, shoot me an email to

[email protected] with “Ultimate Conditioning

Workouts” in the subject line and I’ll get back to you

within 48 hours.






Before you get started, here are a few thoughts to

consider to get the most out of the workouts and for

optimal fat loss.

1. The rest times are a suggestion, these workouts shouldn't

be easy but if you need a little more time between rounds,

use it.

2. These workouts aren't for building max strength, they are

for jacking up your heart rate and burning calories and

maintaining muscle mass.

3. Diet is and always will be the number one driver of fat

loss. These workouts burn calories, and create an increased

calorie burn after you finish the session, but your diet

creates the sustained calorie deficit for successful fat loss.

4. Recovery is as important as training. Being able to

recover between training sessions is key to being able to

perform well each and every session.

5. Maintaining good technique and using appropriate

weights will get you better results than going with your ego

and trying to throw big weights around with sloppy

technique.






Pyramids Bodyweight

This is the most straightforward option going. Pick either

pushups or squats and perform the following: 1 rep, 2

reps, 3 reps, 4 reps up to 10 reps, then 9 rep, 8 reps back

down to 3 reps, 2 reps, 1 rep

Bonus: If you do pushups as your movement, stand up

between rounds. If you do squats or lunges, get down to

the floor between rounds. Just don’t stay there too long…

Rest as needed but try to get through it as quick as you

can with good technique!

210 Bodyweight

210 seconds isn’t really a long time.

3 minutes and 30 seconds. It will feel like forever though

by the time you are on the last round of this…

Squat for 5 seconds Squat and hold for 5 seconds Squat for

10s Squat and hold for 10s Increase the duration of each

round by 5 seconds each time up to a total of 30s per

round.






The Bear Necessities Bodyweight

Bear crawls are pretty awesome. Shoulders, abs, legs,

strength and mobility all rolled into one.

Squats are awesome too. Put the 2 together and the levels

of awesome go through the roof!

Pick a distance, 10m is pretty good but you can go shorter

if you need to (no less than about 4m though).

Pick a time or a number of rounds, then do 10 squats, bear

crawl your distance, 10 squats, bear crawl (or for extra

awesome, reverse bear crawl) back to the start and repeat.

Go for total time or for a set number of rounds (4 is a good

start…)

Conditioning rules

Use big movements

Challenge yourself

Don't fail technically

Make it fun!






One sided Bodyweight

The unilateral component of this circuit gives you a great

core hit along with a full body workout.

1-arm TRX row x 20-30s

RFESS x 20-30s

Side plank x 30-45s

Swap to the other side and repeat.

Rest 60s and go into the next round.

Aim for 3-5 rounds

Worst Zoo Ever Bodyweight

Three exhibits, keep moving, no icecream ☹

Dead bugs x8 per side

Bear crawl x5m out and back

Frog squats x15

15 minutes on the clock, how many rounds can you do?






Pullup/pushup Bodyweight

Pullups are the best option here, but if you can’t do at least

sets of 3, the regress to either an inverted row or TRX row.

Pushup x 10,8,6,4,2

Pullup x 3-5

Rest only as needed

Buns of steel Bodyweight

Lot of glutes on this one, make sure to drive off the heel of

the front foot on the walking lunges and squeeze those

glutes hard during the plank…

Glute bridge x 20

Walking lunge x8/side

Plank x 30 seconds

Rest 60 seconds and repeat for 3-5 rounds

5-10-15 Bodyweight

Ascending reps, how many rounds in 15 minutes?

Pushups x 5, 10, 15

Glute bridges x 5, 10, 15

Squat jumps x 5, 10, 15

Rest as needed and start over.






Negative rest Bodyweight

Less rest time than work time, let the fun begin!

Bodyweight squat

Plank

Glute bridge

Plank

40 seconds on each exercise with a strict 20 second

recovery/transition time.

Rest 60-90 seconds at the end of the round, aim for 4

rounds.

Lunge du's Bodyweight

Lunge 8 steps out and 8 back, drop and do 5

hindu pushups, rest and repeat.

Walking lunge x8/s

Hindu pushup x5

60s rest

5-8 rounds






Deceptive Bodyweight and DB/KB

A mix of bodyweight movements and low rep DB/KBs, not

as easy as it looks…

15 frog squats

5 pushups

5 racked KB squats

5 bentover KB rows

8 mountain climbers per side

15 minute AMRAP (as many rounds as possible)

Ladders Kettlebells

A delightful mix of swings and goblet squats, keep the rest

to a minimum and aim high!

1 swing, 1 squat

2 swings, 2 squats

3 swings, 3 squats

..., ...

All the way to 10 each for your first target, giving you 220

total reps.

Or 15 each for 240 total reps

Or 20 each for 420…

How high can you go?






Circuit Breaker Dumbbells

This circuit is a 3 round, high volume circuit.

If you go too light, you won’t get a lot out of it, if you go too

heavy then you're gonna have a bad time...

DB press

DB goblet squat

DB RDL

DB bentover row

Round 1: 30 secs of work/ 30 secs of rest

2 mins rest after the round is complete.

Round 2: 25s of work/ 35s rest, match the reps from round 1

2 mins rest after the round is complete.

Round 3: 20s of work/ 40s rest, match the reps from round 2.

Lie on the floor for as long as needed.

High-intensity conditioning not only boosts

your physical fortitude, but also your mental resilience.

Pushing through a tough conditioning session helps you

push beyond your preconceived ideas

of what you're capable of.






Swing, carry, squat Kettlebells

The farmers carry is a nice transition between the swings

and squats whilst working on grip and core strength, hip

strength and stability.

10 swings

Farmers carry 20m

Descending ladder on goblet squats – 10,9,8…3,2,1

10 rounds, great technique, quick as possible.

Go!

No catchy title Bodyweight/Kettlebells

Each round is 10 swings, make them tight and snappy, in

between rounds you have a countdown of pushups.

The bonus of getting up and down for the pushups adds a

little extra cardio boost.

KB swings x10

Pushups x10, 8,6,4,2

Rest as much as you need, but as little as you need.






Carry and squat Kettlebells

Right arm farmer carry x20m

10 sumo squats

Left arm farmer carry x20m

10 sumo squats

30-60s rest

3-5 rounds

Everest Bodyweight/ Kettlebells

What goes up must come down!

Hindu pushup x 2,4,6,8,10

Farmers carry x 20m

Mountain climbers x 10 each side

1-2 minutes rest, then -

Hindus x 10,8,6,4,2

Farmers carry x20m

Mountain climbers x10 each side






Doubles Kettlebells

Double KB swing x 10

Double KB front squat x 10

Double KB bentover row x 10

Pushups x 10

30-60s rest

2-3 rounds

1.5s Bodyweight/

Kettlebells

1.5 refers to the rep style used in this circuit. For example

on a squat, you go down, come halfway up, go back down

and then return to standing, for 1.5 reps. The same principle

applies throughout. You're welcome...

1.5 pushups x8

1.5 Goblet squats x8

1.5 Bentover KB rows x8

1.5 Reverse lunges x6/ side

Rest 1.5 minutes

Repeat for 2-3 rounds






Basic Bodyweight/Kettlebells

Farmers carry x30m (go as heavy as you can)

Pushup x3-5

Paused goblet squat x5 (3 second pause at the bottom)

10 minutes on the clock, how many rounds can you do?

Swing, squat squared Kettlebell

The classic KB swing partnered with a double helping of

squats.

Swings x5

Goblet squat x3

Sumo squat x5

Every minute on the minute.

Your target is 15 minutes.

The goblet squat is the limiting factor in this circuit, choose

a weight that you could goblet squat for 10 reps and use it

throughout.






Legs Eleven Bodyweight/KBs/DBs

11 minutes of leg blasting fun and games.

KB or DB Goblet squat x8

1 handed farmer carry x30m/s

KB or DB RDL x8

Walking lunge x8 steps/ side

Rest as needed

As many rounds as you can in 11 minutes.

Booty building Kettlebell/ resistance bands

Hitting your glutes from every angle.

Banded glute bridges x15

KB swing x12

Band pull through x15

Sumo squat x12

Rest 60-90 seconds

2-3 rounds

Training for strength should still be your main priority. Building strength and a little more muscle will benefit your health and body composition

massively. Use these workouts to burn more calories, build work capacity and complement your main strength sessions.






The Bastard Bodyweight/ Kettlebells

This gets a page all of its own.

Your mental toughness will be tested here, rest as needed

and get done as quick as you can.

10 pushups 1 goblet squat 1-3 pull ups

9 pushups 2 squats 1-3 pullups

Go down by 1 on the pushups and up by 1 on the squats

each round until you get to 1 pushup and 10 squats.

You want more of a challenge?

Then go down in 2's on pushups from 20, and up in 2's to 20

on goblet squats.

These workouts aren't meant for building

maximal strength, go lighter on the weights to

allow you to complete the workout but

still challenge yourself.






Simply swings Kettlebells

The kettlebell swing is one of the best exercises I know of to

increase strength and power and boost fat loss by

approximately 239%*

You have 20 minutes on the clock, how many swings can

you do?

Prepare for your heart rate to skyrocket and your grip to be

tested!

*approximately.

Earn your rest Bodyweight/ Kettlebells

At the top of each minute, you start the next round

regardless of how much rest you have earned…

Can you get all 15 rounds?

Kettlebell racked squat x 5

Pushup x 5

Kb swing x 5

Rest till the start of the next minute.






Time to get a little more complex…

A complex is simply a series of exercises done one after

the other where you don’t put the weight down until

all the reps on a set are done.

Alwyn Cosgrove's Evil 8 Barbell

Simple on paper, this complex will test your physical and

mental fortitude, not to mention your grip strength.

Choose a weight you can press overhead for around 10reps

as you load throughout.

The Evil 8, in order to be done, are:

Deadlift

RDL

Bentover row

Hang clean

Front squat

Push press

Back squat

Good morning

Perform 6 reps of each exercise,

rest 90s, then do 5 reps each,

90s rest, then do 4, 3 and 2 reps

each time resting 90s

between rounds.






Squat, press and rollout Barbell

A simpler, but no less challenging complex is this:

Using a weight you can press overhead for around 8 reps,

clean it up to the start position and then:

Front squat x 6

Overhead press x 3, drop it down under control and onto

your knees and do

Barbell rollouts x 6

Rest as needed and do as many rounds in 15 mins as you

can.

DeRPS Barbell

This one is as simple as 1,2,3,4…

Deadlift x 1

Bentover Row x 2

Press x 3

Front Squat x 4 Rest

60s rest

3-6 rounds






Dumbbell Hell Dumbbells

This complex is a DB only option, great if you are in a hotel

gym with limited equipment.

Don’t worry though, you don’t need to go heavy with this

one!

Renegade row x 8

Dumbbell deadlift x 8

Bentover row x 8

Dumbbell front squat x 8

Dumbbell overhead press x 8

Rest 60-90 secs

Repeat 3-4 more times depending on time/ amount of hell

you want…






6,6,6… Dumbbells/ Kettlebells/ Barbell

The circuit of the Beast. You can choose dumbbells,

kettlebells or barbell, but the rule is the same: Don't let go

of the weight till all reps are complete.

Reverse lunges x 6 each side

RDL x 6 Front squat x 6

Overhead press x 6

Bentover row x 6

Rest 2 mins and repeat if you dare.

Travelling can put a major obstacle in your way when it

comes to maintaining any kind of training momentum.

But with a little forward planning you can

keep things going.

Choosing a hotel with a gym or checking out the local area

for a gym that allows day or week passes means you can

adapt and get a decent training session or 2 in.






Ropes, slam balls, treadmills, rowers and bikes can all get

your heart rate sky high. Here are a few ideas to help

incorporate them into your conditioning and get a bunch of

work done, blast a load of calories and, dare I say it, have

fun too!

2500 Rower

The total work distance covered in this one is 2500m, the

total you actually cover including the rest periods may be

more…

100m 30-45s rest

200m 45-60s rest

300m 45-60s rest

400m 60-90s rest

500m 60-90s rest

400m 60-90s rest

300m 45-60s rest

200m 45-60s rest

100m Now find somewhere quiet to lie down and recover!

Some advice on this one, don't go all out. 70-85% is more

than enough to get a big cardio hit and still allow adequate

recovery between rounds.






25/250 Kettlebell/ rower

Swings and rowing. 2 of the best conditioning tools you can

find.

25 KB swings

250m row

Rest only as needed…

10mins on the clock.

As many rounds as possible.

Racked squat and sprint Kettlebells/ treadmill

This combo of double KB racked squats and sprints is a

brutal option. Your heart and lungs will be going crazy

before you even get to the sprint.

KB racked squat x 8 (keep your elbows up!)

Sprint for 20-60s (depending on your fitness level)

Rest 2-3 minutes

Repeat 2-3 rounds






Tuminello Torture Battle ropes

Palms up grip:

Slams x10

Mini waves x20 (fast)

Alternating arms x30/side

Palms down grip:

Slams x10

Mini waves x20 (fast)

Alternating arms x30/side

No rest between palms up and palms down,

2 mins rest at the end.

2-3 rounds

Slam bears Slam balls/ Bodyweight

Slams x20s

Bear squats x5

Rest till the end of the minute

8-15 rounds






Medball Medley Medicine/ slam ball

Med ball side to side slams x6/side

Med ball rev lunge with rotation x6/s

Med ball slams x12

Med ball bearhug squats x12

Med ball pushup x12

Rest 60s

3-5 rounds

Rope swings Battleropes/ kettlebells

Rope slams x15

KB swings x10

Rope slams x15

KB goblet squat x10

Rest 60-90s

5-8 rounds

Side to side slams - if forward is 12 o'clock, alternate between 10 and 2 on the dial. Rev lunge with rotation - step back into the lunge and rotate the ball over your front leg, drive back up off the front foot.






Band practice Resistance band/Kettlebell

Kb swing x12

Reverse lunge x6/s

Band pull throughs x20

Rest 60-90s

Repeat for 3 rounds

Sorry for your glutes...

Y u do dis? TRX/ Slam ball/ Bodyweight

Pushup x10 (use an incline if needed)

Side to side slams x8/s

TRX Y x12 - Aim for control and technique, not speed on

these.

Slam ball bearhug squat x12

Rest 60s

4-6 rounds






Thank you!

I appreciate you taking the time to read this ebook and

hopefully, I've not only given you some great conditioning

ideas, but inspired you to go and actually do some of these

in your training.

The difference between you and most people is the action

that you'll take. Right?

If you have any questions, comments or concerns please

email me at [email protected] and I'll get back to

you within 48 hours





Metabolic conditioning for faster fat loss - Edinburgh PT

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