So, What is a Jordan Syatt?
Real quick, my name is Jordan but everyone calls me, “J.”
Long story short, I’m a 27th degree black belt in chugging coffee.
And, on a slightly more serious note, I’m a 5x World Record
Powerlifter, the owner of SyattFitness.com, and I’m also Gary
Vaynerchuk’s personal strength and nutrition coach.
But listen.
I created this manual for YOU. To help you burn fat, build
strength, and ramp up your metabolism with 101 quick, intense,
metabolic strength circuits that – until now – were reserved for
my private coaching clients. Now they’re yours – free.
The Metabolic Blueprint
I’m Giving You the Tools to Burn Fat FAST While
Building Strength, Ramping Up Your Metabolism, and
Improving Your Performance.
I won’t lie to you.
The workouts in this book are not easy. They’re gonna
push you harder than you’ve ever been pushed. Get
you sore (the good kind). And leave you drenched after
every circuit.
But they work. Really well. And if you’re willing to put
your nose to the grindstone you’re going to see serious
results very quickly.
The Metabolic Blueprint
Gimme One Second.
I Want to Show You Something Real Quick.
This is Lisa. She’s been an
online coaching client of mine
for the past 3 years and has
not only changed her body
but her entire mindset
around working out,
nutrition, and fitness.
She’s mastered how to fit
fitness into her life…rather
than trying to fit her life into
fitness.
Lisa
Tony is both an online coaching client and a member of my
Inner Circle. Long story short, in the past 6 months of working
together, Tony was finally able to plow through his plateau so
he could burn fat and build strength at the same time.
Tony
The Metabolic Blueprint
I’m Showing You What My Clients
Have Done Because…
I love my clients to death. And I’m more proud of them than I can
even begin to express.
The truth is, though, they’re normal people. Just like you and me.
And if there’s one thing I hope you take from this manual it’s that
you leave truly BELIEVING you can do it too. You can achieve
anything and everything you want.
Because the fact is you can. You just need to believe it. And when
you believe…then you can act on it every single day. And with that,
The Metabolic Blueprint
failure isn’t an option.
Enough Jibber Jabber.
Let’s Get to the Workouts
Like I said, I’m going to push
you harder than you’ve ever
been pushed.
These workouts are going to
test you both physically and
mentally.
They’re short, intense, high
metabolic output workouts
specifically designed to
increase your metabolism,
boost your strength, and burn
fat FAST.
I hope you’re ready.
Any questions, shoot me an
email to
Jordan@syattfitness.com with
“101 Workouts” in the subject
line and I’ll get back to you
within 72 hours.
Good luck,
-J
The Metabolic Blueprint
Contents
Introduction
Full Body Blast
Upper Body Workouts
Lower Body Workouts
Sprint Workouts
Final Words
The Metabolic Blueprint
Chapter One
Full Body Blast
The Metabolic Blueprint
Metabolic
Conditioning Rules
Make it intense.
Make it use big muscles.
Make it technically perfect.
Make it short.
Make it fun.
The Metabolic Blueprint
1. Batman
Equipment:
dumbbells
Instructions:
Do 2 reps of each exercise in order then
4, 6, 8, and 10 as quickly as possible
without sacrificing form. Then go back
down the ladder: 8, 6, 4, and 2
The Circuit:
Push-Up with a Pause
Jump Lunge
Batwing Row
Lateral Lunge
2. Key to Ignition
Equipment:
Dumbbells or Kettlebells, chinup bar
Instructions: Complete as many rounds as you can in 6 minutes. Rest for 2-3 minutes and then repeat
one more time.
The Circuit:
180 degree jump squats x 5
Pike pushup x 5
Goblet hold Bulgarian split squats x 5/leg
Chinups x 5 (assist with band if you need it)
3. Hot Pastrami
Equipment:
Kettlebells
Instructions: You’ll sandwich a ladder of kettlebell movements while keeping your bodyweight moves
the same number of reps for a total of 5 full rounds of work. Phew.
The Circuit:
Kettlebell swings: 10,8,6,4,2
Diamond pushups: 8
Kettlebell front rack squat: 10,8,6,4,2
Inverted row: 8
Kettlebell goblet clean: 10,8,6,4,2
Dead bug: 8
4. Pumpkin Spice Latte
Equipment:
Dumbbells or Kettlebells
Instructions: This basic workout can be a bitch if you load up the weight. Set a gym timer for 30 seconds
of work and 30 seconds rest. Complete all the moves in order, working and resting for 30:30. At the end of
one round, rest for 2-3 minutes and repeat once more.
The Circuit:
Lunge jump – alternating legs
Sumo alternating DB row
DB push press
long lever plank (hold for :30)
The Metabolic Blueprint
5. Syatt, Why U Do Dis To Me?
Equipment:
Dumbbells or Kettlebells
Instructions: Complete 4 rounds of this brutally effective circuit - and try to rest only after you’ve
finished an entire round.
The Circuit:
Single leg hip thrust x 8/leg
Spider planks x 18 (alternating legs, 9 per side)
Goblet hold step ups x 8 per side
Constant tension pushups x 18 (avoid the very top and bottom of the movement and move like a piston,
keeping continual tension in your body while you work quickly but with picture perfect form.)
6. So Pushy
Equipment:
Barbell
Instructions: Barbell complexes can sometimes feel limited by upper body moves. This circuit allows you
to load your barbell just a bit heavier in order to feel more challenge on the leg focused movements while
allowing you to successfully complete reps for the press and row. Aim for 4-5 rounds of this circuit, taking
2-3 minutes rest only at the bottom of each round.
The Circuit:
RDL x 10
Row x 5
Clean x 10
Push Press x 5
Back Squat x 10
7. Play Ball
Equipment:
Medicine ball
Instructions: Med ball time – you’ll alternate core crunching, heart pounding slams with strength moves.
Complete 3-4 rounds as quickly as possible, resting 1-2 minutes between rounds.
The Circuit:
Med ball slams x 12
Med ball Forward lunge with crossover x 6/leg (hold the ball at your chest and twist over your leading leg
as you sink into each rep.)
Med ball slams x 12
Med ball lateral lunge with pulse x 6/leg
Med ball slams x 12
Med ball pushup x 6 (pushup with one hand on ball- roll ball to other hand, do another rep. Alternate
hands as you go for 6 total pushups. If this is too tough, ditch the ball and do the pushup variation that
Theyour
Metabolic
best fits
body.) Blueprint
8. Recess Tricks
Equipment:
Jump rope
Instructions: bust out your jump roping skills for this simple but sweaty scorcher. Work your way down
the ladder by 10s for the jumps and 1 rep at a time for the pushups. Take rest only as needed and see just
how quickly you can get this set busted out.
The Circuit:
Jump rope x 100 (90,80,70,60,50,40,30,20,10)
Close grip pushup x 10 (9,8,7,6,5,4,3,2,1)
9. Bro, Bro
Equipment:
Dumbbells
Instructions: admit it, you really want to work arms. So do that and then some. Knock out 4 rounds here,
resting for 2-3 minutes at the bottom of a round.
The Circuit:
1.5 goblet squat x 6
DB Hammer curls x 12
Goblet reverse lunge x 6/leg
DB overhead triceps extension x 12
DB single leg RDL x 6/leg
DB rear delt fly x 12
10. Band-Aided
Equipment:
Thick and thin resistance bands (i.e. Superbands for good
mornings)
Instructions: Complete as many rounds as you can muster in 10 minutes. Take breaks as you need them,
but try to take them at the bottom of the round.
The Circuit:
Banded good mornings x 20
Hindu pushup x 10
Band pull-aparts x 20
Broad Jump x 10
The Metabolic Blueprint
11. Rope Burn
Equipment:
Battle rope, dumbbells
Instructions: got a battle rope? Then
you’re in business. Set a gym timer for 30
seconds of work and 15 seconds of rest,
alternating between rope slams and
strength moves. Aim for 3 rounds total.
The Circuit:
Rope slams
bodysaws
Rope slams
squat thrusters
12. Cheerleaders on Steroids
Mix Up
Your
Metcon
Challenge
yourself to
try a
barbell
complex or
another
workout that
is new to
The Metabolic Blueprint
Equipment:
Dumbbells, chinup bar
Instructions: 2,4,6,8 – what do you
appreciate? Your fine looking self from doing
this metcon, that’s what. Complete the reps as
indicated for the circuit as quickly as possible.
Rest 2-3 minutes and repeat 1-3 more times,
depending on how much game you’ve got.
The Circuit:
Broad Jump -2
T Pushups -4/side
1.5 Single Leg Hip Thrusts – 6/leg
8 Chin Ups (assisted are fine – aim for hard,
not failure.)
13. Dare You to Laugh
Equipment:
Ab wheel, cable rope,
kettlebell
Instructions: laughing may actually feel a
little painful the day after making it through
this ab circuit. Hey, I warned you. Cycle
through the circuit as many times you can in
4 minutes. Rest 1-2 minutes and repeat 1-2
more times.
The Circuit:
Ab wheel rollout x 5
Tall Kneeling Pallof Overhead Press x 10
Kettlebell Russian Twists x 15/side
14. Minefield
Equipment:
Barbell
Instructions: use a landmine set up with your Olympic bar to complete the following circuit. Set a timer
for 10 minutes and complete as many rounds as possible. Rest when necessary, but take it at the bottom
of the round if you can.
The Circuit:
Landmine Single Leg RDL to Reverse Lunge x 6/leg
Landmine Row x 6
Landmine Goblet Squat x 6
Hindu pushups x 6
15. Avada Kedavra
Equipment:
Dumbbells, bar or suspension trainer for rows
Instructions: you’ll cast a curse a few times while doing this killer set. Complete 4 rounds of the circuit,
moving as quickly as possible from move to move. Rest 2 minutes at the bottom of each round.
The Circuit:
Single leg hip thrust x 6/leg
Inverted row x 8
DB push press x 10
Burpees x 12
16. Cruciatus
Equipment:
Slider disks, chinup bar, dumbbell or kettlebell
Instructions: this painful but powerfully effective workout requires only a few items in your bag of tricks.
Complete 3 rounds of this circuit, resting 2-3 minutes at the bottom of each round.
The Circuit:
Lateral Heidens x 3/side
Slider 1 arm Pushups x 8/side
1.5 Chin ups x 3
Goblet step ups x 8/leg
The Metabolic Blueprint
17. Combo Platter
Equipment:
Barbell
Instructions: go light on the weight, trust me. Work your way down the ladder of combo squats/lunges,
while keeping your reps of rows constant. Prepare to #werk.
The Circuit:
Front squat to reverse lunge x 8/leg
Bentover barbell row x 12
Rest 90 seconds
Front squat to reverse lunge x 6/leg
Bentover barbell row x 12
Rest 90 seconds
Front squat to reverse lunge x 4/leg
Bentover barbell row x 12
Rest 60 seconds
Front squat to reverse lunge x 2/leg
Bentover barbell row x 12
18. Like Riding a Bike
Equipment:
Barbell
Instructions: once you get the hang of landmine moves it’ll be smooth sailing. Except with more sweats
and grunts. Complete as many rounds of these two moves as you can in 4 minutes. Rest 3 minutes and
repeat once more.
The Circuit:
Landmine Reverse Lunge to Overhead Press x 8/side
Landmine Row x 8/side
19. Blast Off
Equipment:
Dumbbells, Kettlebells, or Barbell
Instructions: complete 1 rep for each of the moves, then work your way up consecutively: 2,3,4,5… all the
way up to 10. Rest 3 minutes. Ponder doing this again. If you’re a little nuts, have at it. You can do this set
with dumbbells, kettlebells, or a barbell.
The Circuit:
Hang Clean x 1,2,3….10
Push Press x 1,2,3… 10
Front Rack Squat x 1,2,3…10
The Metabolic Blueprint
Fact: EPOC (excess post-exercise oxygen
consumption) is what lets your body keep
burning calories long after you finish your metcon
20. Cruciatus
21. Avada Kedavra
workout.
Equipment:
Slider disks, chinup bar,
dumbbell or kettlebell
Instructions: this painful but powerfully
effective workout requires only a few items
in your bag of tricks. Complete 3 rounds of
this circuit, resting 2-3 minutes at the
bottom of each round.
The Circuit:
Lateral Heidens x 3/side
Slider 1 arm Pushups x 8/side
1.5 Chin ups x 3
Goblet step ups x 8/leg
The Metabolic Blueprint
Equipment:
Dumbbells,
bar/suspension trainer for
rows
Instructions: you’ll cast a curse a few times
while doing this killer set. Complete 4 rounds of
the circuit, moving as quickly as possible from
move to move. Rest 2 minutes at the bottom of
each round.
The Circuit:
Single leg hip thrust x 6/leg
Inverted row x 8
DB push press x 10
Burpees x 12
22. Under Pressure
23. Muddy Waters
Equipment:
Equipment:
Band, Kettlebell or
Dumbbell
Instructions: this circuit uses 2 constant
tension movements – which are just variations
on basic movements using only 90% of the
range of motion. Instead of hitting the very
end points of the movement, work almost all
of it and don’t let up on that pressure. They’ll
burn like hell, and so will the fat.
The Circuit:
Constant Tension Bulgarian Split Squat x
12/leg
Constant Tension Pushup x 12
Band Pull Aparts x 24
Barbell
Instructions: complete the indicated reps for each
movement, moving fluidly from one to another
without setting down your bar. If an Olympic bar is
too heavy, dumbbells work well too.
The Circuit:
Barbell Sumo RDL x 6,5,4,3,2,1
Bentover Barbell Row x 6,5,4,3,2,1
Barbell Clean x 6,5,4,3,2,1
Barbell Overhead Press x 6,5,4,3,2,1
Barbell Front Squat x 6,5,4,3,2,1
You’re going to try all of these,
right? Right?
24. Deathly Hollows
25. Drop the Bass
Equipment:
Equipment:
Barbell
Instructions: You’ll move fluidly from one
movement to the next, doing just one rep of
each one before moving on. However, once
you do all 5 moves, you’ve only done 1 rep of
the complex. You’ll do 5 rounds of this before
taking rest: then you’ll do it 4 more times,
making a total of 5 giant reps for 5 rounds
before you take any rest. Once you do rest,
catch it for 4-5 minutes before doing it again
3-4 more times.
The Circuit:
Barbell RDL x 1
Barbell Shrug x 1
Barbell Hang Clean x 1
Barbell Split Jerk x 1
Barbell Back Squat x 1
The Metabolic Blueprint
Barbell
Instructions: complete this circuit 3-4 times,
taking 1-2 minutes of rest at the bottom of each
round.
The Circuit:
Barbell Front Rack Step Up x 6/leg
Barbell Bent Row x 6
Barbell RDL x 6
Diamond Pushup x 6
26. Gym Class Hero
Equipment:
Bodyweight
Instructions: complete as many rounds as you can in 10 minutes. No slacking here, or you’ll get extra
laps on the track.
The Circuit:
Spider Pushups x 5/side
Walking Lunges x 10/leg
Mountain Climbers x 15/side
Russian Twists x 20/side
Jumping Jacks x 25
Plank x 30 sec hold
27. Toy Box
Equipment:
Sliders, Suspension Trainer, Medicine Ball
Instructions: drag out all the fun stuff in the gym for this one. Complete as many rounds as possible in
10 minutes, taking rest as needed at the bottom of a round.
The Circuit:
Med Ball Squat to Overhead Throw x 10
TRX Hinge Row x 10
Foam Roller or Slider SHELC x 10
Slider 1 Arm Pushups x 10 (5 per side)
28. Rotten Tomatoes
Equipment:
Thick and thin resistance bands (i.e. Superbands for good
mornings), dumbbells
Instructions: you’re going to burpee a lot: except not a lot all at once. But yeah, burpees. Get ready.
Complete as many rounds as possible of this circuit in 12 minutes. Rest when you need to, but try to take
your rest at the bottom of a round.
The Circuit:
Burpees – 10
Lateral Lunges with pulse – 5/side
Burpees – 10
Bent Over Dumbbell rows – 5/side
Burpees -10
Leg Whip with Glute Bridge – 5/side
The Metabolic Blueprint
29. Burn Down the House
Equipment:
Dumbbells (Bodyweight Optional )
Instructions: perform 10 reps of each exercise, adding one new movement to what you’re doing each
round… after doing the ones you did in previous rounds. Work as quickly as you can with picture perfect
form. Choose light weight on your movements – this one is harder than it looks. If you want to do this
with no dumbbells, try a table row or chin-ups instead of sumo rows.
If you’re really crazy, you can take 5 minutes of rest and then work this circuit backwards, Beginning with
rows and working to squats.
The Circuit:
Jump Squats
Jump Squats, Pushups
Jump Squats, Pushups, Reverse Hyperextensions
Jump Squats, Pushups, Reverse Hyperextensions, Lunges
Jump Squats, Pushups, Reverse Hyperextensions, Lunges, Sumo Alternating Dumbbell Rows
Jump Squats, Pushups, Reverse Hyperextensions, Lunges, Sumo Alternating Dumbbell Rows, Burpees
Lighten
Up.
Metcon
workouts
aren’t for
working
maximal
strength:
lighten up
The Metabolic Blueprint
30. Rotten Tomatoes 2.0
Equipment:
Dumbbells, Jumprope
Instructions: for burpee fans, here are more
burpees. This is a “chipper” workout so move
from one challenge to the next until you
finish it all up. Rest when needed – if you
need to break the work up into smaller sets,
go for it.
The Circuit:
Burpees – 40
Pushups – 40 (elevate hands if you need)
Goblet Squats – 40
Bent Over Rear Delt Raise – 40
Hip Thrusts – 40
Jump Ropes - 40
31. Single Ladies
Equipment:
Dumbbell
Instructions: use a single dumbbell to complete 6 reps of each movement on one side. Cycle through
the circuit on that side 3 times before switching sides. Move back and forth between sides, switching every
3 rounds for a total of 9 minutes of work.
The Circuit:
Dumbbell Single Arm Row x 6
Dumbbell Clean x 6
Dumbbell Lunge Racked on Shoulder x 6
Dumbbell Lateral Lunge x 6
32. Cheeto Fingers
Equipment:
Kettlebells, Dumbbells, Cable Rope or Band
Instructions: pace yourself for this chipper style workout. It’s fine to pause for a few seconds during a set
and then continue work; but aim to get this set done as quickly as possible, taking rest only when you
need it. Record how long it took. Then in a few weeks, do it again and try to beat your own time.
Complete all reps of a movement before moving on to the next.
The Circuit:
30 Kettlebell Swings
30 Mountain Climbers (per side)
30 High Knees
30 Constant tension bench presses
30 Goblet squats
30 Cable or band Face Pulls
30 Jumping Jacks
30 Flutter Kicks
33. Sandwich Buns
Equipment:
Chinup bar
Instructions: a killer glute move sandwiched by two tough upper body exercises = brutal but effective
work. Do 10 reps of each move consecutively. Rest 1-2 minutes and then move down to 8,6,4, then 2,
resting at the bottom of each round.
The Circuit:
Pull Up (band assisted if needed) x 10,8,6,4,2
Single Leg Hip Thrust x 10,8,6,4,2/leg
Close Grip Pushup x 10,8,6,4,2
The Metabolic Blueprint
Do It J’s Way
1. Work smarter. Don’t
practice bad technique.
Work as hard as you
can with perfect form.
2. Rest periods are
suggestions –the work
shouldn’t feel easy, but
use your head and take
rest when you need it.
34. Mad Scientist
Equipment:
Dumbbells
Instructions: using light weight (trust me, you don't want
3. You can’t out-train a
poor diet. If you’re
using these workouts
to lose weight, make
sure your nutrition is
on point too.
to go heavy) complete the circuit below as many times as
possible in 6-minutes. Rest for 1-minute. Repeat.
The Circuit:
Dumbbell Goblet Squat x 5
Yoga Plex x 2/side
Pushup x 5
Dumbbell Reverse Lunge x 5/leg
35. No Chill
Equipment:
Suspension Trainer, Med ball
Instructions: one ball; one suspension trainer; one circuit that you’ll complete 4 times, resting 1-2
minutes between rounds.
The Circuit:
TRX Hinge Row x 12
Med Ball Slams x 12
TRX Y x 12
Med Ball Forward Lunge with Rotation x 12 per leg
The Metabolic Blueprint
36. The Wringer
Equipment:
Kettlebells
Instructions: put yourself through 2 rounds of this fat destroyer. Rest 2-3 minutes between rounds. If
you’re a glutton for punishment, do a 3rd round.
The Circuit:
Double Kettlebell Swing x 10
Double Kettlebell Clean and Press x 10
Double Kettlebell Front Squat x 10
Double Kettlebell Row x 10
Pushups with Pause x 10
Goal Weight: Sexy As Fuck.
The scale is just one tool. Never let it take your mind away
from the ultimate goal of how you actually look and feel.
37. Jack Rabbit
Equipment:
Dumbbells
Instructions: you’ll do the three movements of the complex fluidly, moving from the renegade row (a
pushup holding a dumbbell with a single arm row on each side to complete the movement), to jumping
your legs forward as in a burpee. Bring the dumbbells to your shoulders and stand. Perform a shoulder
racked squat to overhead press (thruster). Finally, bring the dumbbells back to shoulders and perform a
lunge on each side. That’s one rep of the complex.
To complete the workout, perform 5 rounds of the circuit as quickly as possible, resting as needed but
preferably at the bottom of a round.
The Circuit:
Complex x 5 rounds
Jumping Jacks x 50 at bottom of each round.
The Complex:
Renegade Row x 1
Squat Thruster x 1
Shoulder Rack Reverse Lunge x 1/leg
The Metabolic Blueprint
38. 666(6)
Equipment:
Dumbbells
Instructions: cycle through this circuit as quickly as possible 3 total times. Rest 3minutes. Repeat 3 more
times. Rest 2-minutes. Repeat 1 time for an "all out" fat blasting finisher.
The Circuit:
Reverse Lunge to RDL x 6/leg
Incline DB Bench Press x 6
Single-Leg Hip Thrust x 6/leg
Batwing Row with 3sec Pause on Chest x 6
39. The Dirty 100
Equipment:
Dumbbells, Kettlebells, or Barbell
Instructions: complete 10 reps of each exercise as quickly as possible - that constitutes 1 round.
Complete 10 total rounds for a total of 100 repetitions per exercise (hence The Dirty 100 ). Rest as much as
needed and try to finish in the shortest time you can.
The Circuit:
Thruster x 10
Squat Jump x 10
Push-Up x 10
HERE is a video of me explaining the entire circuit.
40. Delightfully Terrible
Equipment:
Dumbbells
Instructions: Using light weight (trust me, you don't want to go heavy) complete the circuit below as
many times as possible in 6-minutes. Rest 2-minutes. Repeat for 4minutes.
The Circuit:
Pause Goblet Squat x 5
Neutral Grip Pause Push-Up x 5
Lateral Heiden x 3/side
Sumo Alt DB Row x 5/arm
Long Lever Hollow Body Hold x 20sec
The Metabolic Blueprint
41. The Pit of Despair
Equipment:
Dumbbells
Instructions: using light weight (trust me,
you don't want to go heavy) complete the
circuit below as many times as possible in 6minutes. Rest for 1-minute. Repeat.
The Circuit:
Alternating DB Reverse Lunge x 8/leg
Yoga Plex x 3/side
Alternating DB Bench Press x 8/arm
Reaching Plank x 3/side
Pause Squat Jump x 3
Loaded
Carries
When doing a onehanded farmer’s
walk,
Imagine that your
nose is in line with
your belly button.
It sounds silly but
it helps keep you
centered.
Think about walking
tall too: imagine
that the top of your
head is being pulled
toward the ceiling.
The Metabolic Blueprint
42. Old Macdonald
Equipment:
Dumbbells
Instructions: Complete the circuit as
written, then switch sides for each move.
Rest 1 minute and repeat the entire circuit
on each side 1-2 more times. .
The Circuit:
Farmer’s walk (20 yards, R arm)
Single arm dumbbell thruster x 6 (L arm)
Farmer’s walk (20 yards, R arm)
Single arm row x 6 (L arm)
Farmer’s walk (20 yards, R arm)
Forward Lunge with DB on L shoulder x 6
Farmer’s walk (20 yards, R arm)
43. Hustle Muscle
Equipment:
Bodyweight, optional
dumbbells for squats
Instructions: Complete 4 rounds of this
bodyweight complex as quickly as possible,
resting only as needed.
The Circuit:
1.5 Squat x 5
Alternating Jump Lunges x 8/leg
Reaching Pushups x 5/side
Burpees x 8
44. Europa Foreva
Equipment:
Dumbbells, Kettlebell
Instructions: those Eastern Europeans excel at coming up with killer exercises. Celebrate that with this
fat fryer. You’ll complete the circuit as quickly as possible, rest 3-4 minutes and then complete 1-2 more
rounds.
The Circuit:
Bulgarian Split Squat x 6/side
Turkish Get Up x 3/side
Dumbbell Romanian Deadlift x 9
Kettlebell swings x 12
45. Building Your Base
Equipment:
Dumbbells
Instructions: Set the clock for 6-minutes and complete as many rounds as possible while maintaining
perfect form.
The Circuit:
Single-Arm Farmers Walk x 20 steps/leg
Push-Up x 5
Goblet Squat with Pulse x 5
46. Final Fantasy
Equipment:
Bodyweight. Optional ball/kettlebell/dumbbell for twist
and squats.
Instructions: perform this circuit with perfect form/technique for 5 minutes straight. I want you to
complete as many rounds as possible in the 5 minute time allotment. Pace yourself at first because this is
going to get extremely difficult.
The Circuit:
Squat x 5
Push-Up x 5
Lunge x 3/leg
Russian Twist x 10/side
The Metabolic Blueprint
49. Tick Tock
Equipment:
Kettlebell
Instructions: this is a “EMOM” or “every minute
on the minute” workout. How it works: for 10-15
minutes (depending on your level of
conditioning), set a timer to beep every 60
seconds. At the beginning of each minute period,
you’ll perform the moves in the circuit. Then rest
for the remainder of the minute. The faster you
go, the more rest you’ll get – and need to recover
and do it again. To make these flow more easily,
choose a weight that will challenge you for your 5
squats and use the same kettlebell for your
swings. It’s fine to quickly switch out your weights
too.
47. Well Plated
Equipment:
The Circuit:
Weight Plate
Instructions: all you need for this is a weight
plate. Pick a size you can do for the chops, as that’s
probably the limiting move in this set. Perform 3-4
rounds of the circuit, resting for 1-2 minutes
between each round.
The Circuit:
Diagonal Chop x 6/side
Overhead Squat with Plate x 6
Middle chop x 6 (like a slower KB swing, except
when you drive back up, raise the plate above your
head.)
Reverse Lunge (hold plate at chest) x 6/leg
Kettlebell Swings x 10
Goblet Squats x 5
50. Donkey Kong
Equipment:
Barbell, bar for hanging
Instructions: you’ll do 12 reps of RDLs every
round, but move down in reps for hanging leg
raises as you go. That’s it!
The Circuit:
RDL x 12
Hanging Leg Raise x (16,12,8,4)
48. Deadlift Party
51. True Strength
Equipment:
Equipment:
Barbell
Dumbbells
Instructions: Load the bar with 65-70% of your 1
Instructions: complete 4 full rounds as quickly
repetition maximum (1RM) and set the clock for 6minutes. Do 2 reps every 20seconds for the entire
6-minutes.
as possible while maintaining perfect form. Keep
rest to a minimum and try to save it for the
bottom of each round.
The Circuit:
The Circuit:
Deadlifts x A Lot
The Metabolic Blueprint
Sumo Alt DB Row x 5/arm
Single-Leg DB RDL x 3/leg
DB Push Press x 5
DB Front Squat x 3
52. Rung Ring Rang
Equipment:
Kettlebell
Instructions: complete ladders of the circuit: 2 alternating moves laddering up and down, respectively.
Rest 2 minutes and perform one more round.
The Circuit:
Kettlebell Swings x 10, 20, 30, 40
Mountain Climbers x 40, 30, 20, 10 (total work, split the reps between each leg. So 40 = 20 per leg)
“Your health account, your bank account, they’re the same thing. The
more you put in, the more you can take out. Exercise is king and
nutrition is queen. Together you have a kingdom.”
-Jack LaLanne, the “Godfather” of Fitness
53. Smash and Grab (A Swiss Ball)
Equipment:
Swiss Ball, Dumbbells
Instructions: complete the circuit as many times as you can in 10 minutes, taking rest as needed but
preferably at the bottom of a round.
The Circuit:
Swiss Ball Stir the Pot x 5
Chest Supported Dumbbell Row x 10
Swiss Ball SHELC x 15
Dumbbell Alternating Overhead Press x 20 (10 per side)
The Metabolic Blueprint
54. Walky No Talky
Equipment:
Dumbbells
Instructions: the more you focus, the more you’ll get out of your workouts. Dig in deep and word hard
for 5 rounds of this circuit. Take 1-2 minutes rest at the bottom of each round.
The Circuit:
Dumbbell Walking Lunge x 12/leg
Dumbbell Push Press x 12
Long Lever Walkout x 6
55. Clark Kent
Equipment:
Chin-Up Bar,
Kettlebell
Instructions: put on your cape and be a
hero for this terribly tough set. Check the full
tutorial too to learn how to do a Superman
Pushup. One time through this circuit is
more than enough work for the day.
Make your way down the ladder of reps,
resting for 2-3 minutes at the bottom of
each round. Don’t quit– superheros never
quit.
The Inner Circle also
gives you exclusive access
to brand new, achingly
effective workouts every
month that you won’t find
anywhere else.
Find out more by clicking
The Metabolic Blueprint
here.
The Circuit:
Superman Pushup x 6,5,4,3,2,1
Kettlebell Swings x 16,15,14,13,12,11
Chin Ups x 6,5,4,3,2,1
Jump Squats x 6,5,4,3,2,1
Chapter Two
Upper Body
The Metabolic Blueprint
56. Poker Pushups
Equipment:
A deck of cards
Instructions:
Set the clock for 8-minutes. This is your time
limit. Now, grab a deck of cards and place it
beside you. Start the clock and immediately
start pulling cards one by one. The number on
the card is the number push-ups you need to
do.
Your goal is to get through as many cards as
possible within the 8-minute time frame. I’ve
yet to meet a single person who could
complete the entire deck in 8-minutes. Good
luck.
The Circuit:
- Face card equals 10 push-ups. - Ace equals
11 push-ups. - Joker equals add 60-seconds
to the clock.
Note: if you can’t do more than 20 perfect
push-ups from the floor then elevate your
hands onto a bench for this challenge.
57. Throw Your Hands in the Air
Equipment:
Barbell
Instructions: use relatively light weight here because you’ll be taking very little rest. Complete your reps for
this circuit as quickly as possible (with perfect form, of course). Rest 30-60 seconds and repeat circuit 3-4
more times.
The Circuit:
Bentover Barbell Row x 10
Barbell High Pull x 10
Barbell Overhead Press x 10
The Metabolic Blueprint
58. The Push Pull Countdown
Equipment:
Chin-Up Bar/Lat pull down bar
Instructions: Complete the ‘countdown’ below as quickly as possible. Keep in mind, if you can’t do at
least 20 perfect push-ups from the floor then elevate your hands onto a higher surface (like a bench).
The Circuit:
10 Chin-Ups/Lat Pull Downs
20 Push Ups
8 Chin-Ups/Lat Pull Downs
16 Push Ups
6 Chin-Ups/Lat Pull Downs
12 Push Ups
4 Chin-Ups/Lat Pull Downs
8 Push Ups
2 Chin-Ups/Lat Pull Downs
4 Push Ups
59. Up and Away
Equipment:
Dumbbells + Rack/Smith Machine/Suspension for Row
Instructions: complete reps of each move consecutively, moving as quickly as possible though the
circuit. Rest 2 minutes and then cycle through the circuit one more time.
The Circuit:
Inverted Row x 10
Dumbbell Hammer Curls x 10
Dumbbell Overhead Press x 10
Close Grip Triceps Pushup x 10
Overhead Rope Triceps Extension x 10
Bent Rear Delt Raise x 20
60. When I Dip You Dip We Dip
Equipment:
Chinup bar, Resistance Bands
Instructions: Complete as many rounds as possible in 10 minutes, taking rest when you need it but
preferably at the bottom of a round.
The Circuit:
Chin Ups x 8
Dips x 8
Band Pull Aparts x 8
The Metabolic Blueprint
61. Double Trouble
Equipment:
Chin-Up Bar, Dumbbells, Med Ball
Instructions: complete the circuit as written, going as quickly from move to move as you can. Rest 2-3
minutes and then repeat 1-2 more times.
The Circuit:
Chin Ups x 4
Hanging Leg Raise x 8
Single Arm Dumbbell Bench Press x 16 (8 per side)
Med Ball Overhead Slams x 32
How Metcon
Matters.
62. Temperature Change
Equipment:
Seated cable row
Instructions: Complete 6 full rounds as
Strength training
quickly as possible while maintaining perfect
form. Keep rest to a minimum and try to save
should still be your #1
it for the bottom of each round.
priority, even when
The Circuit:
Speed Push Up x 3
you’re trying to get
Slow Russian Twist x 8/side
leaner… especially
Seated Cable Row x 8
because you’re trying
to get leaner. Use
metcon to incinerate
63. Bittersweet
fat, build yourDumbbells
work
Equipment:
capacity,
have
Instructions
: set the clock forand
5 minutes
and alternate between these two exercises as many times as
possible
while using time
perfect form.
extra
building
strength. The two go
The Circuit:
Push-Up x 5
together like me and
Sumo Alt DB Row x 8/arm
sushi.
The Metabolic Blueprint
64. So Clean, So Fresh
Equipment:
Barbell
Instructions: You’ll begin by performing 6
consecutive reps of each exercise in this
complex. One move flows into the next so
don’t put the barbell down. Rest 90 seconds
and then repeat with 5 reps of every move.
Make your way down the rep ladder, taking
your rest at the bottom of each round.
The Circuit:
Barbell Row x 6,5,4,3,2,1
Barbell Clean x 6,5,4,3,2,1
Barbell Push Press x 6,5,4,3,2,1
65. King Tut
Equipment:
67. Master Chef
Chinup bar
Instructions: complete this pyramid
workout as written, resting as little as
possible until you complete all the
movements. As you can see, you’ll work your
way upwards in reps then back down again,
performing first 2 of each exercise, then 4,
and so on.
Equipment:
Kettlebell, Lat Pull with neutral grip
Instructions: Set the clock for 5-minutes and alternate
between these two exercises as many times as possible while
using perfect form.
The Circuit:
Alternating KB Overhead Press x 3/arm
Neutral Grip Lat Pull Down x 8
The Circuit:
T Pushup x 2, 4, 6, 4, 2 per side
Deadbug x 2, 4, 6, 4, 2 per side
Neutral grip chin up x 2, 4, 6, 4, 2 (use bands
if/when necessary)
66. Power Cycle
Equipment:
Dumbbells
Instructions: complete 5 full rounds as
quickly as possible while maintaining perfect
form. Keep rest to a minimum and try to
save it for the bottom of each round.
The Circuit:
Dumbbell Row (Right Arm) x 6
Push-Up x 3
Dumbbell Row (Left Arm) x 6
Push-Up x 3
The Metabolic Blueprint
68. Big Boulders
Equipment:
Swiss ball, bands
Instructions: Use this workout for extra shoulder and ab
work while spiking your heart rate. Perform the moves
consecutively… doing 10 of each movement on round one.
Rest 1 minute and then bump your reps down the next rung
of the ladder.
The Circuit:
Push press x 10, 8, 6
Swiss ball pike x 10, 8, 6
Band pull aparts x 20, 18, 16
Band front shoulder raises x 20, 18, 16 (light and constant
tension on these. Make them burn.)
69. Gruesome Gauntlet
71. Carpet Cleaner
Equipment:
Equipment:
Dumbbells
Instructions: a gauntlet is a style of workout
where you increase your weights by 5 pounds
every round, for each movement in the circuit. So
don’t choose too much weight in your first round –
start light. You’ll crank up your heart rate, work
your muscles, and beg for mercy by the end. Yeah,
that’s normal.
How it works: perform 5 reps of each exercise
consecutively. Then add 5 more pounds to each
exercise and do it again. (Choose appropriate
weights for each move.) You’ll go for a total of 5
rounds, trying to complete the gauntlet in the least
time possible – but do take rest if you need it.
Barbell or Dumbbells
Instructions: you’ll be mostly on the floor for this
barbell circuit. It works well to set up a barbell in a
rack for a floor press. Do your ab moves near it and
then grab the same bar and do your rows. Dumbbells
make a fine substitute too. Just aim to do as many
rounds as you can in 5 minutes. Rest 3 minutes and
then do one more round.
The Circuit:
Barbell Floor Press x 8
Deadbug
Side Plank x :20/side
Barbell Bentover Row x 8
The Circuit:
Dumbbell bench press x 5
Dumbbell skull crushers x 5
Dumbbell overhead press x 5
Dumbbell chest supported rows x 5
Dumbbell alternating biceps curls x 5
70. Swole Mate
Equipment:
Cable, Dumbbells
Instructions: Arms, bro. Arms. Ok, back and chest
too. Done quickly, without rest, until you make it
through an entire circuit. Then rest 1 minute and
do it again for 1-2 more rounds.
72. The Hauler
The Circuit:
Instructions: Set a clock for 8 minutes. Complete as
Close Underhand Grip Lat Pulldown x 8
Cable Biceps Curl x 12
Neutral Grip Dumbbell Bench Pres x 8
Dumbbell Overhead Triceps Extension x 12
The Metabolic Blueprint
Equipment:
Dumbbells
many rounds of this circuit as you can, taking rest as
you need it at the bottom of a round.
The Circuit:
Farmer’s Carry x 30 yards R Hand
Feet elevated pushup x 6
Farmer’s Carry x 30 yards L Hand
Batwing row x 12
Chapter Three
Lower Body
The Metabolic Blueprint
73. Launch Codes
74. Get Low(er)
Equipment:
Equipment:
Kettlebells
Instructions:
This lower body workout will make your heart
rate skyrocket almost instantly. Alternate the 2
movements to complete as many rounds as
you can in 5 minutes, taking rest only as
needed.
The Circuit:
2 Kettlebell Front Rack Squat x 8
2 Kettlebell swing x 16
The Metabolic Blueprint
Dumbbells or
Kettlebells
Instructions:
get ready to lunge your tuchus off in this quick
complex. Work your way down the ladder of
reps, taking 1-2 minutes of rest before moving
down another rung.
The Circuit:
Reverse lunge with crossover (8,6,4,2)
Curtsy lunges (8,6,4,2)
Jump Lunges (8,6,4,2)
Lateral Lunges with pulse (8,6,4,2)
75. Functional Power
Equipment:
Kettlebell
Instructions:
set the clock for 8-minutes and complete as many rounds as
possible while maintaining perfect form.
The Circuit:
Kettlebell Goblet Squat x 5
Kettlebell Swing x 5
Single-Arm Kettlebell Farmers Walk x 20steps/side
76. Back It Up
Equipment:
Kettlebell, Heavy Resistance Bands
Instructions: complete this burning glute and hamstring circuit with reps as indicated. You’ll move as
quickly as possible from move to move. Then you’ll bump reps down by 5 each round. Rest 3 minutes
between rounds.
The Circuit:
Hip Thrusts (20,15,10,5)
Kettlebell Swings (20,15,10,5)
Banded Good Mornings (20,15,10,5)
Goblet Squats (20,15,10,5)
77. The Up Down
78. Weeble Wobble
Equipment:
Equipment:
Barbell
Instructions: go up and back down the hill of
reps: first 2 of each consecutively, then 4, 6, and
8. Rest 2-3 minutes and then go back down the
ladder: 8, 6,4, and 2.
The Circuit:
Barbell Lunge x 5/leg
Barbell Good Morning x 5
The Metabolic Blueprint
Barbell or Dumbbell, Slider
Discs/Ball/Roller for SHELC,
Kettlebell
Instructions: try not to fall down after this
workout. A little weeble and wobble is okay
though. Complete the circuit as quickly as you
can with perfect technique. Rest 4 minutes and
then go for one more round.
The Circuit:
Jump lunges x 4/leg
Dumbbell or barbell RDL x 8
Shelc x 12
Lunges x 16 (8 per leg)
Kettlebell swings x 20
79. Chicken
Equipment:
Kettlebell
Instructions: a perfect swing is like playing chicken with your privates: keep it high and close to your
goods while you hinge those hips back. Practice your swing along with these killer strength moves for a
total of 10-12 minutes of working through the circuit. Do as many rounds as you can, taking rest when
you need it but preferably at the bottom of the round. Use just one kettlebell.
The Circuit:
Kettlebell swing x 16
1 arm kettlebell front rack squat x 8/side
KB halos x 8/side
Kettlebell swing x 16
Kettlebell goblet squat x 8
Kettlebell Russian twist x 8/side
The Balance Act:
80. Hail to the Queen
Equipment:
Kettlebells
People ask me how many
Instructions: Sink deeply into some curtsy lunges
days per week to
to kick off this quick circuit. Set a timer for 5 minutes
strength train and how and see how many rounds you can get done. Follow
this up with some mobility work for your legs and
much conditioning work take a deep breath. Done.
to do. It depends on
The Circuit:
Goblet Curtsy Lunge x 6/leg
your goal, of course. Kettlebell
Kettlebell Halo x 6/side
But 3-4 days per week Kettlebell Lateral Lunge x 6/leg
of strength training is
plenty for most people.
81. Tack
Caffeinated
on 2-3 of these
Equipment:
Chinup Bar
fat burners eachBarbell,
week
and then…
Orlegs.go
Instructions
: Abs. Legs. rest!
More abs. More
Down, down, down the ladder you go. Do reps for each
move consecutively and then work your way down… from 8 to 2. Try to get through this as quickly as
for a walk. It’s good
possible. Then grab a cup of kawfe.
The Circuit for you too.
Barbell Front Squat x 8,6,4,2
Hanging Leg Raise x 8,6,4,2
The Metabolic Blueprint
82. Poptart
Equipment:
Jump Rope, Dumbbell (optional)
Instructions: IIFYM? Skip this terrible excuse for pastry and do this set instead. You should have it done
in just a few minutes. Rest 1 minute and then repeat one more time.
The Circuit:
Jump rope x 50
Single Leg Hip Thrusts x 10/leg
Jump rope x 50
Lateral Lunge with Pulse x 5/leg
83. Primal Instinct
Equipment:
Bodyweight – with optional Kettlebell, Dumbbell, and
small tight band
Instructions: perform this functional circuit in a spot where you have room to move. Tip: for constant
tension movements, you’ll use about 90% of the range of motion at both the top and bottom. Pump dem
quads in the constant tension squats here.
The Circuit:
Bear Crawl 10 yards
Constant Tension Goblet Squat x 20
Leap Frog x 10 yards
Bodyweight Hip Thrust with optional band above knees x 20
84. Will Squat for Tacos
Equipment:
Dumbbells or Kettlebells for Split Squats
Instructions: Set a timer for 4 to 5 minutes. Complete as many rounds of this workout as possible, taking rest
only when necessary. Go home. Ask someone to rub your butt and feed you tacos.
The Circuit:
Lateral Heidens x 3/leg
Bulgarian Split Squat with Pause at Bottom x 4/leg
Single Leg Hip Thrust x 5/leg
The Metabolic Blueprint
85. Alarm Clock
Equipment:
Barbell or
Dumbbells,
depending on
level
Instructions: choose a weight for
your favorite squat variation that you
can do for around 10 reps. Set a gym
timer to sound every 60 seconds. To
begin, do 1 squat. When the next
minute arrives, do 2. Continue to add
a rep at the top of every minute until
you no longer have any rest time left.
Think you can make it 10 minutes?
I’ll be impressed. Try this with a
deadlift, pushup, or any other big
movement.
The Circuit:
Back squat, front squat, or other
variation x 1-???
86. Go Home Syatt. You Are Drunk...
Equipment:
Kettlebell or Dumbbell
Instructions: step 1 – superset Bulgarian split squats with goblet squats. Step 2 - perform the circuit as
written. Step 3- call Syatt colorful names.
Circuit:
You’ll do 10 reps of bodyweight reps for each movement in round 1. In round 2, you’ll add 10 pounds. Round
3? 20. Then 30. And 40. Then finally 50, if you can. (If that’s too much load, go up by 5 pounds each round.) If
this is much too much, just do as many rounds as you’re able to knock out with hard effort and great form.
Bulgarian Split Squat x 10
Goblet squat x 10
87. Lift a Little, Will Ya?
Equipment:
Kettlebells or Dumbbells, Sliders, Ball, or Roller for SHELC
Instructions: complete 4 full rounds as quickly as possible while maintaining perfect form. Keep rest to a minimum
and try to save it for the bottom of each round.
The Circuit:
Goblet Bulgarian Split Squat (right leg) x 5
SHELC x 6
Goblet Bulgarian Split Squat (left leg) x 5
The Metabolic Blueprint
Chapter Four
Sprinting Workouts
The Metabolic Blueprint
89. Jackrabbit
Equipment:
Treadmill
Instructions: find a treadmill. Crank it up
as fast as your legs will carry you. Rest. Rinse
and repeat. Try to do this for a total of 10
minutes, but if you’re new to sprinting, try it
for just 5-6 minutes of total work to begin.
The Circuit:
Sprint 15 seconds
Rest 45 seconds
88. Not Really Naptime
90. Sunny D
Equipment:
Equipment:
Treadmill
Instructions: Set a timer for 6 minutes. You’ll work
Track
through these 2 minute sets of sprints and pushups
for 3 rounds.
Instructions: Get your butt outside if it’s a
The Circuit:
The Circuit:
Sprint x 30 sec
Rest x 30 sec
Pushups x 20 sec
Rest x 40 sec
nice day. Find a track. Do the work. Kick ass.
Repeat 4 rounds of this circuit.
50 meter sprint
50 meter walk
100 meter sprint
100 meter walk
Why Sprint?
Sprinting is one of the best ways to not only torch
fat: it’s also a killer method of building power, speed,
and strength.
If it’s been awhile since you’ve made like a cheetah,
ease
in:Blueprint
start with short intervals on flat surfaces.
The Metabolic
91. Like Being Chased
Equipment:
Hill or treadmill
Instructions: find a hill to run up or use an incline on your treadmill: either way, run like you’re being
chased. Repeat this 5 times.
The Circuit:
High incline sprint x :20
Rest x :60
92. The Sprinting Tree
Equipment:
Trees Outside
Instructions: make sprinting a game. Sprint until you see the next tree. Then walk until you arrive at the
next. If you’re in a heavily greened up area, make it 2 or 3 between trees. Change it up. Here’s one way to
do this.
The Circuit:
Sprint x 1 tree
Walk x 1 tree
Sprint x 1 tree
Walk x 2 trees
Sprint x 2 trees
Walk x 4 trees
93. Full Throttle
Equipment:
94. Rolling Deep
Treadmill
Instructions: You’re going to amp up your
Equipment:
Treadmill
Instructions: hills are hellish. Don’t say I didn’t
treadmill and your speed. On a flat treadmill,
alternate between sprints and walks for the
following intervals.
warn you. Complete the circuit. If you dare, try a
second round.
The Circuit:
Interval #1: low incline sprint :30, rest :60
Interval #2: low incline sprint :30, rest 45
Interval #3: low incline sprint :30, rest 30
Interval #4: low incline sprint :15, rest 2 minutes
Interval #1: sprint 20 seconds, walk 60 seconds
Interval #2: sprint 30 seconds, walk 50 seconds
Interval #3: sprint 40 seconds, walk 40 seconds
Interval #4: sprint 30 seconds, walk 50 seconds
Interval #5: sprint 20 seconds, walk 60 seconds
The Metabolic Blueprint
The Circuit:
95. Mood Swings
98. Buffet of Fat Burning
Equipment:
Equipment:
Treadmill
Hill or Treadmill
Instructions: High, low, or nothing at
Instructions: a little bit of this and a little bit of that fill this
The Circuit:
The Circuit:
all? Play around with hills for a total of
4 rounds.
Low Incline Sprint: 20 seconds
High Incline Walk: 40 seconds
High Incline Sprint: 10 seconds
Rest: 20 seconds
hill sprint challenge. Find a big hill outside to climb, a big
staircase, or crank up the incline on your treadmill.
Repeat 1-2 more times.
Hill Sprint or High Incline Sprint: 20 seconds
Side plank x :20 per side
Plank with shoulder tap x 10 per side
Walk: 60 seconds
96. Bring a Towel
Equipment:
Treadmill
Instructions: max effort, max rest.
Simple but effective work will turn you
a powerhouse. Repeat this circuit 6
times.
The Circuit:
High Incline Sprint: 10 seconds
Complete Rest: 20 seconds
97. Werewolf
Equipment:
Plate Loaded Sled
(like a Prowler)
Instructions: if you have a sled, you
can work on your strength and prowler
while shooting your heart rate through
the roof too. Have a clock nearby. You’ll
do a full sprint and rest 4 times as long
as it took you to work.
Use weight that’s about half as much as
you weigh – and that’s if you’re well
conditioned. Repeat this 10 times. Lay
on ground.
The Circuit:
Sled Sprint: 30 to 40 yards
Rest: 4 x your sprint time.
The Metabolic Blueprint
99. See-Saw
Equipment:
Treadmill, Slider Discs
Instructions: Sprint, Saw, Sweat. That’s the basic idea of
this workout. Repeat this 4 times for 6 minutes of work.
The Circuit:
Low Incline Sprint: 10 seconds
Rest: 20 seconds
Bodysaw x 10
Rest: 20 seconds
Low Incline Sprint: 10 Seconds
Rest: 50 seconds
100. What Smells?
Equipment:
Dumbbells (Bodyweight Optional)
Instructions: Fartlek runs are a less structured way to do hard interval work. Plus it incorporates the
word fart. You can’t lose with that. If you’re outside, use trees or light poles as your guide. On a treadmill,
use time.
What does hard mean? You decide. For an all out hill sprint, as hard sa you can possibly muster – and
that’ll mean easy is total rest. You can take it down a notch by keeping your effort hard but a bit more
restrained. In that case, make your easy effort a walk.
The Circuit:
Hard effort: 10 seconds
Easy effort: 20 seconds
Hard effort: 10 seconds
Easy effort: 10 seconds
Hard effort: 20 seconds
Easy effort: 20 seconds
Hard effort: 20 seconds
Easy effort: 10 seconds.
101. The Grand Finale
Equipment:
Treadmill and
dumbbells
Instructions: Sprint it, walk it, sweat a ton.
Move through this treadmill set 1x. Then hit
the floor for a short push-pull cycle before
doing the sprint set once more.
The Treadmill Circuit:
Low Incline Sprint: 25 seconds
Low Incline Walk: 45 seconds
High Incline Sprint: 10 seconds
Low Incline Walk: 30 seconds
Feet elevated pushups 2 x 12
Batwing row 2 x 12
Bent rear delt raise 2 x 12
The Metabolic Blueprint
Get Warm.
Walking or
light
jogging
will
improve
your
sprint
sets; just
Thank you!
I hope you have fun with these workouts and that they help you
move one step closer to achieving your ultimate goals.
In the meantime, I’ve always got your back. 100%.
So if you need anything – anything at all – or have any questions
or comments or concerns feel free to contact me directly via
email: jordan@syattfitness.com
I respond to every email with 72 hours.
Talk soon!
-J
The Metabolic Blueprint
Publisher & Editor:
Jordan Syatt
Syatt Fitness, LLC.
(E) jordan@syattfitness.com
Publisher's Notice: Copyright 2015. Syatt Fitness, LLC. All rights
reserved. Reproduction of any part of this work beyond that
permitted by Section 107 or 108 of the 1976 U.S. Copyright Act
without permission of the copyright owner is unlawful. Requests
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directed to jordan@syattfitness.com. Neither the author nor the
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The Metabolic Blueprint