This document outlines two metabolic resistance training workouts, A and B, that can be alternated to build muscle and burn fat. Each workout contains 5 exercises done as circuits for 60 seconds per exercise with 30 seconds of rest in between. Workouts can be done 3 times per week. Exercises in Workout A include dumbbell hip raises and floor presses, dumbbell forward hinges into side lunges, mud run pushups, neutral grip dumbbell rows into cleans, and dumbbell good mornings into close-stance front squats. Exercises in Workout B include dumbbell staggered push presses, dumbbell hand-to-hand staggered hip hinges

1. WORKOUT A
A C
A B
B
A
B
C
A BCA B
DumbbellHipRaiseandFloorPress
Lie on your back with your feet flat and a dumbbell in each hand [A]. Drive
through your heels as you raise your hips and extend your arms [B]. Hold for 2
seconds and slowly return to the starting position.
Make It Easier Decrease the weight.
Make It Harder Lift one leg off the floor. Switch legs after 30 seconds.
DumbbellForwardHingetoSideLunge
Hold a dumbbell in your right hand [A]. Step forward with your left leg and lower
the weight to your left foot [B]. Stand back up. Step out to your left and lower the
weight to your left foot [C]. Switch legs after 30 seconds.
Make It Easier Decrease the weight.
Make It Harder Increase the weight.
MudRunPushupCrawl
Assume a pushup position and lower your chest until it’s a few inches off the
floor. Move your right hand forward a few inches [A], then your left [B], and
continue crawling forward for the allotted time.
Make It Easier Keep your chest farther off the floor.
Make It Harder Alternate crawling forward, backward, and side to side.
Neutral-GripDumbbellRowtoClean
Lower your torso and let the weights hang at arm’s length, palms in [A]. Row
the weights to your sides [B], hold for 2 seconds, lower them, and repeat. Drive
your hips forward, raise your torso, and curl the weights [C].
Make It Easier Decrease the weight.
Make It Harder Increase the weight.
DumbbellGoodMorningto
Close-StanceFrontSquat
Hold a dumbbell in front of your chest with your feet hip-width apart and knees slightly bent
[A]. Push your butt back and hinge at your hips, lowering your torso until it’s nearly parallel to
the floor [B]. Hold for 2 seconds and return to the starting position. Keeping your torso upright,
squat down until your thighs are at least parallel to the floor [C].
Hold for 2 seconds and return to the starting position.
Make It Easier Squat onto a bench.
Make It Harder Increase the weight, hold a dumbbell in
each hand, or squat deeper.
Do three workouts a week, alternating between A and B with a day of rest
in between. Perform the workouts as circuits, doing each exercise for 60
seconds and moving from one to the next with 30 seconds of rest. Do up to six circuits
per workout, resting 1 minute between them. “For an even greater challenge, combine
both workouts into one big circuit,” says Gaddour. Follow the same work-to-rest ratio,
doing up to three megacircuits per workout, three times a week.
DIRECTIONS
Harness the power of metabolic
resistance training to build the
body you’ve always wanted—
faster than ever.
the 4-week
fat shredder

2. WORKOUT B
A
B
C
A C CB
A B A B
A B
DumbbellStaggeredPushPress
Hold a pair of dumbbells at shoulder level and assume a staggered stance,
left foot forward [A]. Lower into a quarter squat [B] and explosively stand,
pressing the weights overhead [C]. Switch legs after 30 seconds.
Make It Easier Decrease the weight or assume a parallel stance.
Make It Harder Increase the weight or drop into a full squat.
DumbbellHand-to-HandStaggeredHip-Hinge
Hold a dumbbell in your left hand, left foot forward [A]. Bend at your hips and
pass the weight to your right hand [B]. Raise your torso and repeat, passing
the weight to your left hand. Switch legs after 30 seconds.
Make It Easier Decrease the weight or assume a parallel stance.
Make It Harder Increase the weight or perform on one leg at a time.
DumbbellSuitcaseDeadlift
toSumoDeadlift
Hold a pair of dumbbells next to your sides and stand with your feet close enough that the
weights don’t touch your body [A]. Keeping your chest up, bend at your hips and knees and
lower the weights as far as you can without rounding your back [B]. Pause for 2 seconds, and
stand up. Now step to your left so your feet are twice shoulder width, and lower the weights
between your legs [C]. Stand up. Switch the direction you step into the sumo deadlift with each
rep.
Make It Easier Use only your body weight.
Make It Harder Increase the weight.
ModifiedHandstandShoulderTap
Place your feet on a bench and pike your hips [A]. Slowly raise your right hand
and touch your left shoulder [B]. Repeat with your left hand and right shoulder.
Keep alternating sides. (Flip the poster for must-have form tips.)
Make It Easier Assume a standard pushup position.
Make It Harder Perform with your legs fully extended against a wall.
DumbbellRowtoHighPull
Hold a pair of dumbbells at arm’s length, palms back, and lower your torso [A].
Pull the weights to your chest [B], hold for 2 seconds, lower them, and repeat.
Stand up explosively, pulling the weights as high as you can [C].
Make It Easier Decrease the weight.
Make It Harder Increase the weight.
Many guys approach strength and cardio like matters of church and state:
separately. “But by combining them, you can make every workout pull double
duty,” says BJ Gaddour, C.S.C.S., who created the ones below based on Speed Shred
from Men’s Health DeltaFIT (SpeedShredWorkout.com). The result: twofat-
fryingroutinesthatwillsetyourlungsonfire.