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How to Use Metabolic Resistance Training with ZERO Equipment

How to Use Metabolic Resistance Training with ZERO Equipment

Mike Whitfield, CTT

Come on knock on our door. We’ve been waiting for you. Remember that? That was the introduction to “Three’s Company” years ago. Every once in a while, I’ll catch a rerun on the classic TV channel. It’s the channel that says “retro”, but in reality, it’s saying, “You’re old if you remember this”.


Touché.  I was watching the episode where there was some misunderstanding between Jack, Janet and any of the blonde roommates at the time. You know… that one.


I better move on in case you have no clue what I’m talking about. Anyway, it has inspired one of the bodyweight finishers I wrote, and it was a big hit with the TT trainers at the TT Summit earlier this year.


You perform this finisher AFTER your main bodyweight metabolic resistance training workout.


But Mike, how do you use metabolic resistance training without equipment… and is your finisher bodyweight only? I like bodyweight exercises.


That’s great. But let me finish. And yes. Now, ssshhhhh.


Here is the finisher (brace yourself – it’s a doozy).


Three’s Company Finisher

Do the following circuit as many times as possible in 3 minutes, resting ONLY when needed. The clock will continue to tick.


Burpee/Spiderman Pushup Combo (3/side)

Lunge Jumps (3/side)

X-Body Mountain Climber (3/side)


See it in action here:

That’s chaotic, effective and metabolically outstanding. Sweet –  I found a way to use the word “metabolically”.


So, we have the finisher figured out with ZERO equipment.  But what about the metabolic resistance training workout? Sure, I could have written this at the top so it flows better, but what’s the fun in that? Besides, the finisher is my favorite part and that’s what gets you addicted to working out.


But if you THINK you can’t get a solid workout without any equipment, (and I mean ZERO equipment), than let me show you the way. Let’s gather in a big circle with a protein shake (because you’re a trainer and that’s what you do) and learn some cool MRT tricks.


Trick # 1 – The 1-1/2 rep method

You can use this method with squats, pushups and other moves, but I’ll explain it using the Bulgarian Split Squat. This is when you go all the way down, pause, then halfway up, pause, then back down, pause and finally, all the way back up. That’s one rep.


By putting in those pauses, you fatigue the muscle more, giving more resistance. Bulgarian Split Squats rock, but adding that method, you rock it even harder.


Trick # 2 – The extended method

When performing a pushup, keep your shoulder blades back and squeezing together HARD. This will work your back as you perform just about any variation of the pushup. It also makes the pushup harder.


Trick # 3 – Use Unique Exercises

This one is so cool, I capitalized the first letter of each word. Anyway, you can use unique exercises to work your muscles hard with no equipment.  Let’s do the Plank to tricep extension…


Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the ground. Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone is about to punch you in the stomach. Now contract your triceps and press your palms into the ground and push your body up to the pushup position – taking about 2 seconds to do it. Slow return to the starting position.


Yes, that is awesome. You worked your abs hard as well as your triceps with no equipment.


THAT is how you use metabolic resistance training and metabolic finishers with ZERO equipment.


Boom goes the fat-burning, no-equipment dynamite,

Mike Whitfield, CTT


 grab theis NEW method of 3-minute bodyweight
finishers for just $7 http://georgettepann.com/BW7

Grab 61 MRT bootcamp workouts plus here http://georgettepann.com/MRTBC

If you need some awesome bootcamp finishers go to http://georgettepann.com/BCFinishers




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