Nasty Bodyweight Superset Countdown

I got a great question on my facebook page earlier this week, and that is what we’ll start this Friday’s Q and A with.

Q: Mike, do you do upper and lower splits or total body workouts?

A: I do both – I prefer total body, but sometimes I enjoy the change. My new Metabolic Meatheads will be an upper/lower/total body split. It’s a 4-day program.

Editors Note – My “Metabolic Meatheads” is going to be EPIC.  It’s the first Meathead workout with metabolic finishers I’ll release to the public. Keep your eyes open for that at the end of August.

When it comes to bodyweight workouts, I hit the total body every time. That is the method in my Bodyweight Torch program.

Bonus tip – what I do sometimes with my clients is have them do total body workouts for 12 weeks, followed by 4 weeks on an upper/lower split. For one thing, this gives your body and nervous system a break from the high demand of total body workouts, and it also changes things up so you never get bored.

You do remember my motto don’t you?… Dramatic pause… DON’T YOU??

May you never, EVER get bored with your workouts…. sound familiar? No? Awesome. Well, let’s move on then.

Q: I think I have all your finishers and just love them! My question is can any one of your finishers replace interval training or with some of the shorter ones should you be doing 2 finishers? This is interval training the day after a heavier workout.

A: You can definitely replace intervals with finishers. However, you definitely should NOT do 2 finishers back to back. If you really feel you can do a little more – than perhaps add another circuit. Remember – you want to be able to dominate your main workouts.

Q: How often should I do finishers?

A: To properly recover, I wouldn’t do any more than 4 per week.

Q: What is the difference between Metabolic Resistance Training and Metabolic Conditioning?

A: Blend the both for a tasty metabolic smoothie. Oh c’mon… that’s freakin’ funny. No? OK, whatever. I explain the difference in this post.

Editor’s Note – I did blend all of these in my new bodyweight program. It has everything – metabolic resistance training, metabolic conditioning and metabolic finishers… good times.

Q: I can’t seem to lose my lower belly fat. I am lean everywhere else, but I still have a pooch. What gives?

A: You give. Give that lower belly fat a slap to the face, and here’s how to do it: Tighten up your diet just a little bit, and then elevate your workouts for the next 4 weeks. Go Hardcore. You get some hardcore workouts right here. Then, focus HARD for the next 4 weeks and watch the magic happen.

Alright, great questions. I really enjoy those and I hope you find them beneficial.

Now – do you want to discuss some knock-knock jokes or a nasty bodyweight superset countdown?

I thought so. This zero equipment bodyweight finisher is done AFTER Workout B of the Bodyweight Torch program.

It’s simple, but very effective. Let’s rock it.

Do the following superset, resting only when needed. In the first superset, you will perform 8 reps of each exercise. In the next superset, you will perform 7 reps of each. Continue in this fashion until you complete 1 rep of each exercise.

Jump Squats (8, 7…1)
Pushups (8, 7…1)

Watch the finisher video I did in the parking lot behind my gym… it’s what I call my outdoor studio:

Bad knees? No worries – replace those Jump Squats with Total Body Extensions.

“Mikey, what is a Total Body Extension?? It sounds scary. Do I have to find 2 horses and be pulled in different directions? That sounds like it’s not fun… and don’t forget… I don’t have 2 horses.”

Weird. That’s not even close.

Watch the video below for the Total Body Extension

And just like I said, the Total Body Extension should NOT be underestimated. I still use them myself and write them into my programs because they work.

I even incorporate them in the 3-Minute Bodyweight Finishers manual because they are so effective.

Alright kids, enjoy your weekend. Coming up soon – how you can incorporate ab finishers into your program to get your core stronger and burn fat at the same time without the boring cardio and no crunches or sit-ups.

But in the meantime, grab your 3-minute Bodyweight Finishers.

The $7 deal ends today

I will also share my minimalist approach to my workouts lately as I continue to recover from throwing out my back. In fact, I have a minimal workout scheduled today. Then next week, it’s back to deadlifting convertibles… as usual.

Have a great weekend and may you never, EVER get bored with your workouts,
Mikey CTT