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Mega Metabolic Bootcamp Workout

Mega Metabolic Bootcamp Workout

by Funk Roberts, AB and Core Bundle For Fit Pros




My goal is to help my clients burn fat, build lean muscle, get fit while keeping things fun and leaving them wanting more.

I do this by mixing a variety of different style of metabolic workouts, which keep them on their toes and excited.

I’ve been developing metabolic training programs for over 6 years that have been used successfully by tens of thousands of people around the world.

I want to share what one of my mega boot camp, small group or even a one-on-one training sessions can look like when you mix cool and effective metabolic training styles in one Mega Workout.

There are links to demo videos in case you are not familiar with an exercise or perhaps I call it by a different name.

Mega Metabolic Bootcamp Workout 


Warm Up – 4 minutes – https://www.youtube.com/watch?v=g04Nz18FqkA

Dynamic Stretch – 6 minutes – https://www.youtube.com/watch?v=xbOxmQRi7fM

Metabolic Bodyweight Circuit – 30 minutes  – https://www.youtube.com/watch?v=miaAbuGPuBE

Burpee Finisher – 10 minutes – https://www.youtube.com/watch?v=FDNDzBNUeJk

Abs Circuit – 10 minute – https://www.youtube.com/watch?v=pvr0Nr4A30g

Stretch – 5 minutes – https://www.youtube.com/watch?v=2wMSSupoCI8

a) Spartan Dynamic Warm Up #1
 I like to start every session with a Dynamic warm up to get the blood flowing and heart rate pumping.

(Funk Note: this is a great opportunity to walk around and welcome people, find out how they are doing and help get them prepared mentally for the onslaught workout about to happen)

This is a 4-minute routine. Set your GymBoss Timer for 30 seconds intervals and perform each exercise one after the other for one round and follow up with the Dynamic Stretch.

Dynamic Warm Up.
1. Jumping jacks

2. Seal Jacks
3. Pogo Hops
4. Front and Back – Skiers
5. Side to Side
6. Twists
7. Crossover Jacks
8. Side Knee Lifts

b) Dynamic Stretch
Dynamic: involves controlled movements through a full range of motion by moving parts of your body and gradually increasing reach and speed of the movement. Here I will quickly go through exercises that focus on loosening up major joints (ankles, knees, hips, back, upper body, shoulders, elbows, wrists)

(Funk Note: during this time I make sure I’m educating the class or client as to why we are doing each movement and how it will help them to continue doing this before their own training)

Dynamic stretching improves flexibility and is done after a warm up to reduce the risk of injury.

c) Metabolic Bodyweight Shred Circuit – 30 minutes

This will be the “Guts” of the session. I always go through each exercise one after the other teaching the movement and demonstrating the Ideal speed and intensity at which you would like your group to work at.

(Funk Note: After you go through the main demo you will have to demonstrate each exercise again between each interval.  Also walk around and encourage, correct, push and change exercise levels if needed)

Perform as many reps as possible of each exercise one after the other for 60 seconds for work followed by 15 seconds rest.Rest for 2 minutes and repeat for 2 rounds

1. Side-to-Side Jumping Burpees
2. Knee Grabs to Abs V-Ups
3. Jumping Lunges
4. Judo/Hindu Push Ups
5. Stationary High Knee Sprints
6. Plank Builds
7. Kick Ups
8. Prisoner Squats
9. Side Plank Reach Unders
10. Tuck Jump Burpees


d) Metabolic Burpee Finisher – “Burpee Bloodbath”
I like to add this 10-minute killer to finish off the main session.  Everybody hates burpees but they are so effective and if you can add different variations, you can actually make them fun and challenging)

(Funk Note: Depending on the level of your clients, you will want to quickly see everyone demo each exercises after you show them the movement. Once again you will have to go through each exercise during the actual workout.  YOU will have to work hard at pushing everyone past their limits into the realm of being uncomfortable.  Make sure you motivate and push them in a positive way to help get them through these 10 minutes.)

Perform each exercise for 45 sec followed by 15 sec for two rounds with no rest.  Set your GymBoss Timer for 45 Seconds-15 Second intervals
Workout Time: 10 Minutes

Burpee Bloodbath Finisher
1. Push Up and Leg Split Burpees

2. Side-to-Side Jump Burpees
3. Grasshopper Burpees
4. Double Knee Tap Tuck Jump Burpees
5. Divebombers Burpees

e) 10-Minute “Knockout Abs” Workout Finisher

Most of your class will be relieved that they can finally chill with some abs and core movements but what they don’t realize is that this will put the final KO on this session.

Funk Note: Once again demonstrate each exercise and encourage during the workout

Perform each exercise for 50 seconds followed by 10 seconds rest.Total Workout = 10 Minutes

1. Single Leg V-Ups
2. Hollow Abs
3. Lying Alternating Leg Raises
4. Thai V-Ups (Knees and One Two Punch)
5. Abs In and Outs
6. Full Spring Ups
7. Lying Leg Raises
8. Scissor Kicks
9. Flutter Kicks
10. Half Spring Ups

f) Post Workout Stretch

End off your session with a post workout stretch, talk about how AWESOME everyone was, how they are 1% better than when they started and help them to feel a sense of accomplishment. 

Funk Note: I like to use this time to talk about nutrition and what they should eat once they get home from this workout.  Most of the time it will be at least 2-1 Carbs to Protein meal with vegetables and water (carbs to be consumed to replenish glycogen stores and keep the body and metabolism burning fat) Try to give real examples too and paint the picture of a delicious meal – baked potato with grilled chicken, asparagus and lemon water…wait that’s kind of boring but it works;)

As a fitness trainer, programming is one of the most important parts of running your successful fitness business and getting results for your clients.

You’re always looking for fresh, new and effective workouts for your clients, bootcamp, athletes and group classes.




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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