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24 Minute Dumbbell Fury Circuit ( MROT Protocol)

24 Minute Dumbbell Fury Circuit (MROT Protocol)

 by Funk Roberts, AB and Core Bundle For Fit Pros



Today Funk will be taking you through a 24-minute dumbbell total body workout using metabolic resistance overload training that causes metabolic stress .


This program is crafted using my unique MROT (Metabolic Resistance Overload Training) protocol to induce metabolic stress – the key to unlocking muscle growth.


Resistance exercises, like these dumbbell workouts, cause muscle stress, creating microtrauma in muscle fibers. This initiates muscle protein synthesis, where the body repairs and strengthens damaged fibers, making them more resilient.


MROT causes a buildup of metabolic by-products (lactate, hydrogen ions) in muscle tissue, creating an acidic environment. This triggers anabolic hormone release (testosterone, growth hormone), stimulating muscle protein synthesis and muscle growth.


Metabolic stress also increases muscle cell swelling. Accumulation of metabolic by-products attracts water, boosting cell volume and tension within muscle tissue, further promoting growth.



Metabolic Resistance Overload Training (MROT)

MROT (Metabolic Resistance Overload Training) is a game-changer when it comes to training with limited weight and the minimalist mindset.

It creates the perfect storm for rapid muscle growth, fat burning, and hormonal response by triggering metabolic stress in your muscles. In other words, this powerhouse protocol is your ticket to a rock-solid physique with reduced risk of injury!

So why should you care about the benefits of MROT?


Let’s dive in:


· Rapid muscle growth: Metabolic stress boosts muscle protein synthesis, leading to increased muscle mass and strength.

· Fat obliteration: MROT forces your body to burn fat for fuel, incinerating stubborn fat deposits and unveiling those hard-earned muscles.

· Hormonal response: MROT triggers the release of anabolic hormones, such as testosterone and growth hormone, amplifying muscle growth and recovery.

· Reduced risk of injury: MROT workouts focus on controlled movements and muscle engagement, helping you maintain proper form and avoid injuries.

· Supercharged metabolism: MROT workouts rev up your metabolism, helping you torch calories long after you’ve finished exercising.

·Full body benefits: MROT hits every muscle group, delivering an evenly toned, jaw-dropping body you’ll be proud to show off.


Alright, enough talk. It’s time for action!


check out this full body dumbbell circuit and experience the MROT  for yourself:)



Metabolic Overload Full Body Workout

Perform each exercise for 45 seconds of work followed by 15 seconds rest for 4 sets before moving to the next exercise using 20 and 30-pound dumbbells. Note: you can use heavier weights if you want.

1. Dumbbell Bridge Floor Chest Press Variations
2. Single DB Reverse Lunge to Curtsey Lunge
3. Single DB Lying Dumbbell Pullovers
4. Stiff-Legged Deadlifts
5. Skull Crushers to Tate Press
6. Single DB Side Raise to Front Raise





Check out Funk’s programs for Fit Pros here:

Ab and Core Bundle for Fit Pros20 Done for You COMPLETE Workout PROGRAMS!

 HIIT Bundle

Trainer Bundle 2.0

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