SPORT W1:W2 Metabolic Hypertrophy
For the longest time, most people thought that you couldn’t combine resistance training with cardio. The story was they had to be separated because the physiological mechanisms supporting the(mTor, AMPK) conflicted with each other. So, if you lifted on Monday, you could either perform cardio after your workout or wait until Tuesday.
And then Crossfit came along and proved you can lift weights and perform cardio activities within the same workout and still gain strength, build muscle, lose fat, and improve your cardiorespiratory fitness.
If you’re a competitive powerlifter or endurance runner, you probably still want to keep the two separated simply because you’re attempting to be the best in those specific areas. However, if you’re like me, someone that wants everything (muscle, strength, fat loss, cardio fitness, health) but doesn’t have a lot of time for the gym, mixing the two is exactly what you need!
So that’s what this workout does, hence the name metabolic hypertrophy. You’ll perform two resistance exercises back-to-back and combine it with some form of short cardio exercise and repeat that for 15 minutes attempting to complete as many rounds as possible. Thus, your heart rate stays elevated while at the same time you get the benefits of resistance training.
For this particular metabolic hypertrophy workout the goal each week is to either complete more rounds than the previous week or increase the weight used for the resistance exercises. That’s how progressive overload is built into this workout.
The workout:
- Tri-Set One performed as many rounds as possible in 15 minutes
- Dips x 5 reps
- Chins x 5 reps
- 200m run
- Tr-Set Two performed for as many rounds as possible in 15 minutes
- Kettlebell Push Press x 6 reps
- Kettlebell Front Squat x 8 reps
- 250m Row
- Ab Superset performed for as many rounds as possible in 7 minutes
- Valslide Bodysaw x 5 reps
- Stability Ball Crunch x 20 reps
That’s it. In and out of the gym in less than 45 minutes with a great sweat and pump!
