#MetabolicMadness Challenge Info

Welcome to the #MetabolicMadness Challenge!

This page contains all of the information you are going to need to participate in the #MetabolicMadness Challenge. All of the terms you will find in the workout descriptions are described below.

THE GOAL:

Complete 3 workouts a week, for 4 weeks. (12 total)

Rest-Based Training – These exercises utilize a training style called Rest-Based Training (RBT), created by Drs. Jade and Keoni Teta of Metabolic Effect. It means that you should push yourself for as long and as hard as you can until you can no longer do another repetition, or you begin to lose proper form. When you reach that point, you will stop and rest until you are able to continue, at which point you will pick up where you left off in the set. You are not trying to rest until complete recovery, just until you can go some more. If you can complete an entire workout without resting, you should increase the weight, intensity or both. Again, pushing until you need to rest is important to experience the much desired metabolic afterburn.

THE WORKOUTS:

We are providing 8 workouts in the attached PDF below.

Choosing Your Workouts

For the first two weeks: Choose 2 workouts you want to do from “Workouts A”, and one workout from “Workouts B” or “C”. You will do these three workouts for the first two weeks.

For the second two weeks: Choose 1 workout you want to do from “Workouts A”, and one workout each from “Workouts B” and “C”, or two workouts from “Workouts B”, or two workouts from “Workouts C”. You will do these three workouts for the second two weeks.

But don’t stress or overthink it. Feel free to mix things up. You don’t have to stick to this format, it’s just a suggestion to help you achieve maximum results!

Choosing Your Weights

Some of these moves in these workouts use dumbbells. The point of the dumbbells is to add some resistance and to make the workouts more challenging. Remember, you want to be hot and sweaty, and you want to feel your muscles burning, so that you have to rest. (Note: If you don’t have dumbbells, you can also use exercise bands. We like these ones.)

To choose the proper weight, find a dumbbell you can do three perfect-form curls with. Perfect form means, your shoulder to your elbow stay parallel to your body, and your elbows do not go forward, back or away from your sides. The weight should be heavy enough that you cannot do 4 curls. Once you find the weight you can do 3 perfect-form curls with, cut that weight in half. This is a good starting weight for the workouts. For example, let’s say you can do 3 perfect curls with a 20-pound dumbbell. The weight you will use for these workouts will be 10 pound dumbbells. However, keep in mind, you may have to go lighter and heavier as you get into the workouts and see what is working or not working for you. For example, front raises are tough shoulder exercises. You may be using 12-pound dumbbells for your workouts and find that 12 pounds is too heavy for front raises. Simply use a lighter pair of dumbbells or set the dumbbells down and go without weights on that move (see below).

Choosing No Weights

You can choose to do these workouts without weights, as well. Instead, squeeze your muscles tight where you would normally be lifting a weight. For example, if doing a curl without a dumbbell, squeeze your bicep as you make the curl movement. We know it sounds strange, but the squeeze method really works for those who need or want to work out without weights.

THE RULES:

THE GOODS:

WORKOUTS AWORKOUTS BWORKOUTS C
Shooting for Shoulders
Strong Back(Court)
Back on Track
The Final Four
The Championship Chain
Courtside Seat Scorcher
Full Core Press
Power Player

CLICK HERE TO DOWNLOAD THE WORKOUTS (RIGHT CLICK TO SAVE)

VIDEO TUTORIALS: