Metabolic Resistance Training

Hi, I'm Ben Greenfield from BenGreenfieldFitness.com and today I'm going to show you a short, highly effective metabolic resistance training program that you can perform anywhere. Your living room, your bedroom, hotel, wherever. You're going to start with five push ups. Perform your push ups in a slow and controlled manner, making sure that your scapula or your shoulder blades are well controlled. After you perform five push ups, you're going to bring your hands together and perform five narrow grip push ups. These can be done on the knees if you don't have the strength to do a full push up.

After you've done five narrow grip push ups, you're going to bring your feet apart, your hands apart, and you're going to do ten swoop push ups. Swoop push ups involve swooping down and through, pushing up into a low back press and extens, and then swooping back and under. Now, if you don't have the strength to do this, return to that knee push up position and perform 10 additional knee push ups. After you've done five regular push ups, five narrow grip push ups and 10 of the scoop push ups, get into your mountain climber position, fingernails turned out again, feet off the ground, similar to a push up position, Drive your right knee to your left elbow, left knee to your right elbow and repeat for 2020 reps per side. By this point, your chest, your shoulders, your arms, your triceps will be feeling it. After you finish that, you're going to do some form of a pull. Now, I like to travel with an elastic band. If you don't have access to an elastic band, you can perform a version of a pull up using a door frame. But if you have an elastic band with you, you're set. Simply squat down and pull. You're going to do 20 you elastic band pulls after you've completed your push up set. Once you've finished your elastic band pulls, hit the ground, get into an abdominal hold for 30 seconds. If you don't have the strength to hold yourself in this position for 30 seconds, put your feet on the ground, clasp your hands across your chest and hold yourself in this position for 30 seconds. You're going to find a chair or a coffee table. After you've completed that, put both hands.

On the back of the chair, legs straight. If you don't have the strength to do a dip with straight legs, you can bend your legs, but you're going to do 20 dips at least down to 90 degrees with the arms. Once you finish your 20 dips, you're going to do your last exercise in this set. You're going to use the chair. Plant one foot in the middle of the chair, step up and across and down for added difficulty. When you step up, you can drive that knee nice and high and across. You're going to do 10 reps for one side, 10 reps for the other side. So again, to repeat, it's five pushups, five narrow grip pushups, 10 swoop push ups, 20 mountain climbers, 20 pulls, 30 seconds in an ab hole position, 20 dips, and then you finish with 10 lateral step ups per side. And that's this week's Metabolic Resistance program from bayreafillfitness.com enjoy.