The Metabolic Reset...METABOLIC RESET WORKOUTS Too often, our health and weight-loss goals are...

Workout Guideby Samantha Gladish

The Metabolic Reset

2 The MeTabolic ReseT | WoRkouT Guide

Samantha Gladish, RHN | www.holisticwellness.ca | © Copyright 2018 Samantha Gladish, RHN | www.holisticwellness.ca | © Copyright 2018

METABOLIC RESET WORKOUTS

Too often, our health and weight-loss goals are sabotaged because we are not exer-cising or not exercising optimally. We so often address food and nutrition, but forget how important it is to address exercise and the importance of moving our bodies.

There is no one way to exercise that is right for everyone and will guarantee the “perfect body.” When you find the type of exercise that gets your heart pumping, im-proves your circulation, and releases the endorphins that make you feel happy and energized, all while having fun… THIS is when you achieve success and reach your fitness goals.

WHY EXERCISE IS KEY?

1. CONTROLS YOUR WEIGHT, which means finally having the body you want and feeling great in it! Whatever your health goals are, finding the right exercise re-gime for you will help you achieve them. A regular fitness routine will not only help you obtain the body you visualize, but make you feel stronger and more confident.

2. EXERCISE DECREASES THE RISK OF DISEASE AND HEALTH CONDITIONS.3. Exercise has been proven to balance blood sugar, reduce “bad” cholesterol, im-

prove cardiovascular health, boost circulation, and decrease food cravings.4. EXERCISE IMPROVES THE HEALTH OF YOUR MIND. If you have been searching

for the perfect remedy to combat anxiety or depression, then look no further. Ex-ercise stimulates endorphins, which reduce depression and promote that happy feeling.

5. EXERCISE GIVES YOU ENERGY. Regular exercise boosts your energy levels. You may feel tired after a good workout, but you are delivering oxygen to your tissues, resulting in more energy, because you have more oxygen flowing through your veins. By increasing the oxygen levels in your body, you also improve your diges-tion and the assimilation of nutrients.

6. EXERCISE AND SLEEP. Studies show that by flooding your body with more oxy-gen and releasing toxicity as you sweat, you can improve the quality of your sleep.

7. EXERCISE AND HORMONES. Exercise releases unwanted toxicity and supports your liver. By reducing the toxic load in your body, your hormones can work more efficiently, resulting in fewer mood swings and a better sex life.

3The MeTabolic ReseT | WoRkouT Guide


YOUR WORKOUT PROGRAM:

The exercises you see below can be used solely on their own or as part of your own workout regime. If you attend workout classes, yoga or follow any other type of pro-gram, you can include these workouts in addition to what you are already doing.

For optimal results, I suggest making a commitment to workout at least 3 times a week, with 3 light active days (40 minute walk or yoga classes). Choose 3 of the work-outs below to include in your week (or more if you’re up for it!).

EQUIPMENT:

The workouts below require minimal equipment. Most are body weight exercises. There are a few workouts that require kettlebells. These are my favorite! I suggest purchasing one lightweight kettle bell and one heavy. As you progress and get stron-ger, I suggest including kettlebells or dumbbells on some of the body weight exercis-es. For example, begin with body weight squats, but maybe on week 4, progress to dumbbell squats for more resistance.

*Please note - for exercises you are unfamiliar with, I suggest searching them on YouTube so you can see them properly performed.



WORKOUT #001: “LADDERS”

EXERCISES: 1. Standard Push Up 2. Jack Knife Crunch 3. Prisoner Squat

Your first workout requires just 3 exercises – Standard Push Ups, Jack Knives, and Prisoner Squats. Each exercise will be performed one after the other, circuit style, until all reps are completed. With each consecutive round, you will add a rep to each exercise – hence the name “ladder”. Total number of round? Go for 10. It looks some-thing like this:

Try to go through each round with no more than 30 seconds rest between. If you can go through all 10 rounds without any rest, even better. Always go at your own pace



WORKOUT #002: “COUNTDOWN”

EXERCISES: 1. Burpee 2. Prisoner Squat 3. Standard Push Up

Countdown is a 3-exercise workout that will challenge many major muscle groups as well as your overall stamina. Choose an open area in your gym, home or local park to do this workout. You’ll start with 10 Burpees followed by 10 Prisoner Squats and fin-ish off with 10 Standard Push Ups. After a quick 30 second breather, you will contin-ue with 9 Burpees, 9 Prisoner Squats and 9 Push Ups, counting down all the way to 1 Burpee, 1 Prisoner Squat and 1 Standard Push Up. Here’s a look at the total workout:

Burpees are one of the best overall conditioning tools there is. No need for fancy equipment – it’s all about mastering your own bodyweight with Burpees. There is no need to go fast here. Go at your own pace. As you get better at these exercises, you can start to add in jumps and go faster.



WORKOUT #003: “30:30”

EXERCISES: 1. Split Squat 2. T-Push Up 3. Plank 4. Mountain Climber

30:30 introduces a new dynamic into your workout: timed exercises. You will need a stopwatch or an interval timer for this one. After your warm-up, set your watch/timer to beep at 30-second intervals for 20 minutes. The 30:30 workout begins with Split Squats (right leg) continuously for 30 seconds, followed by 30 seconds of rest. You will then move to T-Push Ups for 30 seconds followed by another 30 seconds of rest. Holding the plank position for 30 seconds is next followed by a 30 second break. Lastly, you will do Mountain Climbers for 30 seconds and then, you guessed it, a 30 second break. You will continue in this fashion – 30 seconds on, 30 seconds off – for 20 minutes. Here’s a quick snapshot:

T-Push Ups are a great push up variation that targets the chest, shoulders, triceps as well as the core. As you get stronger over the coming weeks, try this workout again, increasing the time to 30 minutes.



WORKOUT #004: “SPARTAN 300”

EXERCISES:

1. Jump Squats 2. Triangle Push Ups 3. Med Ball Sit Ups 4. Split Squat Jumps 5. T-Push Ups 6. Russian Twists 7. 180 Degree Jump Squats 8. Hindu Push Ups 9. Jack Knives 10. Burpees

Inspired by Spartan legend and the mega box office smash movie “300”, this work-out is a true test of willpower. You will complete 10 exercises for 30 reps each, in a continuous circuit, for a total of 300 reps as fast as possible. Although this is a race against the clock, it’s important to maintain good form on each exercise.

“300”

Jump Squats x 30 reps

Triangle Push Ups x 30 reps

Med ball Sit Ups x 30 reps

Split Squat Jumps x 30 reps

T-Push Ups x 30 reps

Russian Twists x 30 reps

180-Degree Jump Squats x 30 reps

Hindu Push Ups x 30 reps

Jack Knives x 30 reps

Burpees x 30 reps

After you complete “300” (and finish catching your breath!), record your time. Try the same workout 4 weeks later and see how much you have improved!



WORKOUT #005: “3-6-9”

EXERCISES: 1. Inverted Rows 2. Side-To-Side Push Ups 3. Jump Squats

“3-6-9” is another 3-exercise workout that intensely hits all of your primary muscle groups and gets your heart thumping at the same time. You will kick things off with 3 Inverted Rows followed by 6 Side-To-Side Push Ups and finishing with 9 Jump Squats, which equals one round. Set your watch for 20 minutes the first time you do this workout and see how many rounds you can complete. Record your time and test yourself again a few weeks later.

“3-6-9”

Inverted Rows x 3 reps

Side-To-Side Push Ups x 6 reps


We want you to really push yourself on this one - keep the rest period between rounds as short as possible. On the Jump Squats, try to touch the ceiling of your gym (or the sky if you are outside) on every rep!



WORKOUT #006: “SQUAT SUPER CIRCUIT”

EXERCISES: 1. Prisoner Squat 2. Jump Squat 3. Split Squat 4. Split Squat Jumps

The Squat Super Circuit is a quick and dirty workout that focuses on developing explosiveness and strength endurance in the legs. Expect to be unbelievably sore for a couple of days the first time you complete this type of workout. Squat Super Cir-cuit consists of three rounds. In each round all exercises are performed back-to-back without rest. After you complete a round, catch a 30-second breather and then do it all over again. Here it is:

Squat Super Circuit

As you get stronger over the coming weeks, try this workout again, reducing the rest time in between rounds to 20 seconds



WORKOUT #007: “TABATA 101”

EXERCISES: 1. Burpee 2. Jump Squat 3. Mountain Climber

Tabata 101 is one of the most intense, and effective workouts you can do for extreme fat loss and great overall conditioning. A leading Japanese sports scientist developed the Tabata method as a way to improve the performances of Olympic speed skaters. It consists of 20 seconds of high intensity work, followed by 10 seconds of rest, re-peated for a total of 8 cycles, or roughly 4 minutes. Total workout time? Less than 15 minutes. Short, sweet and brutally hard!

“Tabata 101”



WORKOUT #008: “KETTLEBELL CLIMBER & COUNTDOWN”

EXERCISES: 1. Kettlebell Swings

Kettlebells are another old-school training tool that have become all the rage in recent years. They are a great way to add variety to your workout and are very effec-tive for fat loss and conditioning style interval workouts. This circuit is my absolute favorite, especially if I’m short on time. I recommend purchasing 2 kettlebells to keep at home - 1 that is of average weight and you can perform most exercises with and a heavier one that is more challenging in weight.

You will simply be preforming only ONE exercise here - easy! Start with one swing and work your way up to 10. Then work your way back down to 1. Take only a 10-sec-ond break between each round if necessary. Now go!



WORKOUT #009: “PLYO COUNTDOWN”

EXERCISES: 1. Plyo Push Up 2. Speed Skaters

“Plyo Countdown” is an explosive two-exercise workout that focuses on developing power endurance. Using the Countdown method, you will start with 20 Speed Skat-ers followed by 10 Plyo Push Ups. Working your way down by 2 reps for Speed Skat-ers, and 1 rep for Plyo Push Ups, you will finish your last round with 2 Speed Skaters and 1 Plyo Push Up. Take minimal rest between rounds - the goal is to finish as quickly as possible while maintaining proper form.

“Plyo Countdown”

20 Speed Skaters

10 Plyo Push Ups

18 Speed Skaters

9 Plyo Push Ups

16 Speed Skaters

8 Plyo Push Ups

14 Speed Skaters

7 Plyo Push Ups

12 Speed Skaters

6 Plyo Push Ups

10 Speed Skaters

5 Plyo Push Ups

8 Speed Skaters

4 Plyo Push Ups

6 Speed Skaters

3 Plyo Push Ups

4 Speed Skaters

2 Plyo Push Ups

2 Speed Skaters

1 Plyo Push Ups



WORKOUT #010: “KETTLEBELL 30:30”

EXERCISES: 1. Kettlebell Clean & Press 2. Kettlebell Jump Squat 3. Kettlebell Swing 4. Goblet Squat

Kettlebells are back again with this three round metabolic blast. We introduce a new exercise here with Goblet Squats, which are great for leg development and for help-ing you maintain good body position while you squat. We are using the 30:30 meth-od again, which is 30 seconds of work, followed by 30 seconds of rest. Details below:

“Kettlebell 30:30”

Toss in an extra round or two if you are feeling good. And as you get stronger, don’t forget to challenge yourself by increasing the resistance, in this case a heavier Kettle-bell.



WORKOUT #011: “400M SPRINT CIRCUIT”

EXERCISES: 1. 400m Sprint 2. Prisoner Squats 3. Push Ups 4. Mountain Climbers

One of the most basic and effective conditioning tools there is has got to be the 400m sprint. A hard 400m sprint is an undisputed test of muscular endurance and sheer willpower. And for fat loss, they simply can’t be beat – look at the physiques of any elite 400m runner and you’ll see what I mean. Now when 400m sprints are combined with basic bodyweight exercises in a circuit, you have all the ingredients for an unbelievable workout. Don’t have room for a 400m sprint? Then sprint in your backyard or a large enough space for 10-second sprint, take 10-second rest, then 10-second sprint, then 10-second rest and repeat 4x through - then move onto next exercise.

400’s are always going to be one of those workouts you don’t look forward to. In fact you’ll probably dread them. But often times, it’s the workouts we hate the most that deliver the most benefit. Stick with these in your program and enjoy the payoff in the long run.



WORKOUT #012: “FAB FIVE”

EXERCISES: 1. Star Jumps 2. Squat Thrusts 3. Jack Knives 4. Wide Push Ups 5. Kettlebell Swing

Five high-impact exercises, five reps per round for 10 rounds. Star Jumps to test your coordination, Squat Thrusts to get the heart racing, Jack Knives for the core, Wide Push Ups for your upper body and Kettlebell Swings to work your hamstrings, butt and lower back, otherwise known as your posterior chain.

“FAB FIVE” (10 Rounds)

Star Jumps x 5 reps

Squat Thrusts x 5 reps

Jack Knives x 5 reps

Wide Push Ups x 5 reps

Kettlebell Swings x 5 reps

Try to go through each round with no more than 30 seconds rest between, working your way up to being able to crush all 10 rounds without resting.



WORKOUT #013: “400”

EXERCISES:

1. Burpees 2. Incline Push Ups 3. Inverted Rows 4. Kettlebell Swings 5. Ins & Outs 6. Jump Squats 7. Speed Skaters 8. Mountain Climbers 9. Decline Push Ups 10. Squat Thrusts

Here we go. Ten exercises. 400 reps total. One killer session. You breezed through the Spartan 300 right? Now you’re ready to take it up a notch and test yourself yet again. You know the drill now – it’s a race against time. Rest if you need it, but don’t coast. Give this everything you’ve got.

“400”

Burpees x 40 reps

Incline Push Ups x 40 reps

Inverted Rows x 40 reps


Ins & Outs x 40 reps


Speed Skaters x 40 reps

Mountain Climbers x 40 reps

Decline Push Ups x 40 reps

Squat Thrusts x 40 reps

Don’t forget to record your time. After a few weeks, you’re gonna try this one again and set a new personal best.



WORKOUT #014: “JUMPSTART”

EXERCISES: 1. Tuck Jumps 2. Jumping Jacks 3. Jump Squats 4. Star Jumps 5. Lateral Burpees

Jumpstart is a plyometric-based workout that uses multiple jump variations along with the 30:30 method. When done correctly, Jumpstart will jack up your heart rate to the max while your legs scream for mercy. Strive for maximum height on the tuck jumps, jump squats and star jumps. Think more about speed on the jumping jacks and distance on the lateral Burpees. Three 5-minute rounds with 60-seconds of rest.



WORKOUT #015: “BIG 100”

EXERCISES: 1. Kettlebell Swings 2. Push Ups 3. Lateral Hops 4. Mountain Climbers 5. Walking Lunges

Ah, the “Big 100”. Five exercises, one hundred reps each. You against the clock. This is one of those circuits where mid-way through, little voices in your head telling you to quit are going to start getting louder and louder. After you complete the “Big 100”, you’ll feel an incredible sense of accomplishment, knowing that you not only kicked this workout’s ass, but you also put those negative voices back in their place. You can divide the reps up however you like, example, 10 set x 10 reps each = 100 reps total.

“BIG 100”


Push Ups x 100 reps

Lateral Hops x 100 reps

Mountain Climbers x 100 reps

Walking Lunges x 100 reps

Remember, this is a race. Try to take minimal rest throughout the circuit so you can finish as fast as possible, but not at the expense of good form, especially with your Kettlebell swings. As much as this is a race, do go at your own pace. Maybe you only make it to 50 reps through. Either way, work up to 100.

The Metabolic Reset...METABOLIC RESET WORKOUTS Too often, our health and weight-loss goals are...

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