Bar Brothers Rutinas PDF

®
Metabolic Mayhem
By
Benjamin Teal
Middle Management® and WeBe23, LLC
http://www.MetabolicMayhem.net
Metabolic Mayhem®: “Stability Ball Storm”
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© 2012 Copyright Middle Management®, Metabolic Mayhem® and Benjamin Teal
© 2012 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
Page 2
COPYRIGHT AND TRADEMARK NOTICES
This eBook is Copyright © 2012 Benjamin Teal (the “Author”). All Rights Reserved. Published in the United States of
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Unless otherwise expressly noted, none of the individuals or business entities mentioned herein have endorsed the
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This eBook is a general educational health-related information product.
As an express condition to reading to this eBook, you understand and agree to the following terms.
The eBook’s content is not a substitute for direct, personal, professional medical care and diagnosis. None of the exercises
or treatments (including products and services) mentioned in this eBook should be performed or otherwise used without
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Page 3
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Page 4
Thanks for grabbing the
Metabolic Mayhem®
I'm always looking for new ways to test myself. And stability balls do just that.
How?
There are some things that you just take for granted when you exercise. Like
balance and core stabilization. Once you take a firm foundation away from even
the easiest exercises, your stabilizing muscles kick in for additional support.
Add that challenge to the already tough Metabolic Mayhem® workouts, and you
have a near perfect storm.
I can't wait to hear how you like the workout.
Here’s to your success, and always remember…
Your Body IS Your Business!™
Page 5
1. Don't do this program without a physician's

approval. I'm not a doctor, and this isn't medical advice.
There is nothing in this manual that is intended as a
substitute for your physician's knowledge, advice and
direction.
2. Always warm-up before exercising.
3. Exercise can be dangerous.
This means:
a. Don’t lift heavy weights by yourself. Use a

knowledgeable spotter.
b. Don't do any exercise you don't know how to do.
Don't do any exercise unless you've been shown the
proper technique by a certified trainer or strength
and conditioning specialist.
c. If it hurts or just plan doesn't feel right, then STOP
DOING IT.
d. Always warm-up before exercising.
SAFETY FIRST!
Page 6
There are a couple of important guidelines that you'll want to follow

when using this Metabolic Mayhem® workout.
 Follow this program for 1 month (4 weeks) before switching to

another Metabolic Mayhem® workout.
 There are a few ways you can follow these workouts:
o You can do one workout per day for 6 days.
o You can double the workouts up and do two at a time (three

20-minute workouts per week)
o You can do classic two-a-day style workouts, one 10-minute

workout in the morning and one 10-minute workout in the
evening.
o Finally, you can use any of these workouts any time you have
a free 10 minutes and you want to torch some calories.
 Make sure that you rest at least one day per week. If you'd like, you
can incorporate "active rest" to burn even more calories. I prefer to
take a nice relaxing walk on my off days.
 You'll notice tri-sets (1A through 1C) or circuits (1A through 1F).
These exercises are meant to be done consecutively, one right after
the other until the entire "set" or "circuit" is complete.
 When doing dumbbell exercises, DON’T train to failure. Be safe.

Always leave a rep or two in reserve.
 Always warm-up prior to working out.
Page 7
Day 1 Metabolic Muscle™ Triple Threat Workout 1
Day 2 Metabolic Shred Circuit™ 1
Day 3 Metabolic Interval™ (Reader's Choice)
Day 4 Metabolic Muscle™ Triple Threat Workout 2 or 3
Day 5 Metabolic Shred Circuit™ 2 or 3
Day 6 Metabolic Interval™ (Reader's Choice)
Day 7 Rest
Day 1 Metabolic Muscle™ Triple Threat Workout 1 & Metabolic Shred

Circuit™ 1 or 2. Optional: Metabolic Interval™ (Reader's Choice)
Day 2 Rest
Day 3 Metabolic Muscle™ Triple Threat Workout 2 & Metabolic Shred

Circuit™ 3 or 4. Optional: Metabolic Interval™ (Readers' Choice)
Day 4 Rest
Day 5 Metabolic Muscle™ Triple Threat Workout 3 & Metabolic

Interval™ (Reader's Choice).
Day 6 Rest
Day 7 Rest
Page 8
Metabolic MUSCLE™ Workout 1

Exercise Sets Reps Tempo
1A) SB Wall Squat 3 12 1-0-1-0
1B) SB Push Up 3 8 1-0-1-0
1C) Pull Up/Lat Pulldown 3 8 1-0-1-0
2A) SB Burpees 3 30 seconds
Perform exercises 1A, 1B and 1C sequentially with no rest between exercises.

Rest 30 seconds following exercise 1C, then repeat the circuit two more times
before moving on to exercise 2A.
Do three rounds of exercise 2A, resting 30 seconds between rounds.
Page 9

1A) Stability Ball Chop 3 10 (each side) 1-0-1-0
1B) SB Elevated Push Up 3 8 1-0-1-0
1C) SB Tuck Jump 3 8 1-0-1-0
2A) SB Mountain Climber 3 30 seconds

Page 10

1A) SB Leg Curl 3 12 1-0-1-0
1B) SB Bulgarian Split Squat 3 8 (each leg) 1-0-1-0
1C) SB Abdominal Pass 3 8 1-0-1-0
2A) SB Skier Jumps 3 30 seconds

Page 11
Metabolic Shred Circuit™

Workout 1
5A) SB Elevated Push Up 3 10 1-0-1-0
5B) SB Wall Squat 3 10 1-0-1-0
5C) SB Mountain Climber 3 10 (each side) 1-0-1-0
5D) SB Side Lunge 3 10 (each leg) 1-0-1-0
5E) SB Plank 3 30 seconds
Perform exercises 5A, 5B, 5C, 5D and 5E sequentially with no rest between
exercises.
Rest 30 seconds following exercise 5E, then repeat the circuit two more times.
Page 12

Workout 2
5A) SB Leg Curl 3 10 1-0-1-0
5B) SB Push Up 3 10 1-0-1-0
5C) SB Overhead Squat 3 10 1-0-1-0
5D) SB Abdominal Pass 3 10 1-0-1-0
5E) SB Skier Jumps 3 30 seconds
exercises.
Page 13

Workout 3
5A) SB Side Lunge 3 10 (each leg) 1-0-1-0
5B) SB Push Up 3 10 1-0-1-0
5C) SB Abdominal Pass 3 10 1-0-1-0
5D) Pull Ups 3 10 1-0-1-0
5E) SB Burpees 3 30 seconds
exercises.
Page 14

Workout 4
5A) SB Overhead Squat 3 10 1-0-1-0
5B) SB Elevated Push Up 3 10 1-0-1-0
5C) BW Reverse Lunges 3 10 1-0-1-0
5D) SB Planks 3 30 Seconds
5E) SB Skier Jumps 3 30 seconds
exercises.
Page 15
10-Minute Metabolic Intervals™ A

(Beginner 1:2)
Exercise Sets Perceived Exertion
Warm-Up 3 minutes 5
(1) Work 30 Seconds 9
(1) Rest 90 Seconds 4
Cool Down 3 Minutes 5
Page 16
10-Minute Metabolic Intervals™ B

(Intermediate 1:1)
Warm-Up 3 minutes 5
Page 17
10-minute Metabolic Intervals™ C

(Advanced 2:1)
Warm-Up 3 minutes 5
Page 18
Perceived Exertion, or PE, is a measure of how intensely you feel that you are working out. A person
experiences several physical sensations during a workout. One of these experiences is an increase in heart
rate.
Gunnar Borg created the original scale [Borg G, Physical Performance And Perceived Exertion. Lund
(Sweden): Gleerup, 1962.] and it ranges from 6 to 20. However, for ease of use, we will reduce the scale to
range from 1 to 10.
Basically, you want to estimate how much effort you are putting into the workout. If you are working out at a
10 PE, you are in an all-out sprint. It's not likely you can exercise at 10 PE very long.
On the other hand, standing still is a 1 (sitting or lying down is a 0). For me, I estimate a recovery walk to be
about a 3 or 4, and a fairly brisk walk to be at about a 5 or 6.
However, it will be different for every person. My 8 won't be equal to your 8. Your 8 may be a very fast walk,
where as an Olympic sprinter's 8 would be a 11 second 100 meter dash.
Many people tend to correlate the perceived exertion scale to their heart rate (you can estimate you
maximum heart rate (MHR) by subtracting your age from 220). I've provided a loss approximation in the
table below.
Level Description Heart Rate Zone Estimated % of MHR

1 No Activity
2
3 Light Activity 35 to 45% of MHR
4
5
Moderate Activity Low 55 to 65% of MHR
6
7 Hard Activity Low/Moderate 75% of MHR
8 Very Hard Activity Moderate 85% of MHR
9 Extremely Hard Activity Moderate High 90 to 95% of MHR
10 Maximum Activity High 100% of MHR
Page 19

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NOTICE: You Do NOT Have the Right

You Also MAY NOT Give Away,

If you obtained this report from anywhere other than

http://www.MetabolicMayhem.net , you have a pirated copy.

Please help stop Internet crime by reporting this to:

© 2012 Copyright Middle Management®, Metabolic Mayhem® and Benjamin Teal

COPYRIGHT AND TRADEMARK NOTICES

LIMITS OF LIABILITY & DISCLAIMERS OF WARRANTIES

This eBook is a general educational health-related information product.

AFFILIATE COMPENSATION DISCLOSURE

Thanks for grabbing the

I can't wait to hear how you like the workout.

Here’s to your success, and always remember…

Your Body IS Your Business!™

1. Don't do this program without a physician's

a. Don’t lift heavy weights by yourself. Use a

There are a couple of important guidelines that you'll want to follow

 Follow this program for 1 month (4 weeks) before switching to

 There are a few ways you can follow these workouts:

o You can do one workout per day for 6 days.

o You can double the workouts up and do two at a time (three

o You can do classic two-a-day style workouts, one 10-minute

 When doing dumbbell exercises, DON’T train to failure. Be safe.

 Always warm-up prior to working out.

Day 1 Metabolic Muscle™ Triple Threat Workout 1

Day 2 Metabolic Shred Circuit™ 1

Day 3 Metabolic Interval™ (Reader's Choice)

Day 4 Metabolic Muscle™ Triple Threat Workout 2 or 3

Day 5 Metabolic Shred Circuit™ 2 or 3

Day 6 Metabolic Interval™ (Reader's Choice)

Day 1 Metabolic Muscle™ Triple Threat Workout 1 & Metabolic Shred

Day 3 Metabolic Muscle™ Triple Threat Workout 2 & Metabolic Shred

Day 5 Metabolic Muscle™ Triple Threat Workout 3 & Metabolic

Metabolic MUSCLE™ Workout 1

1A) SB Wall Squat 3 12 1-0-1-0

1B) SB Push Up 3 8 1-0-1-0

1C) Pull Up/Lat Pulldown 3 8 1-0-1-0

2A) SB Burpees 3 30 seconds

Perform exercises 1A, 1B and 1C sequentially with no rest between exercises.

Metabolic MUSCLE™ Workout 2

1A) Stability Ball Chop 3 10 (each side) 1-0-1-0

1B) SB Elevated Push Up 3 8 1-0-1-0

1C) SB Tuck Jump 3 8 1-0-1-0

2A) SB Mountain Climber 3 30 seconds

Perform exercises 1A, 1B and 1C sequentially with no rest between exercises.

Metabolic MUSCLE™ Workout 3

1A) SB Leg Curl 3 12 1-0-1-0

1B) SB Bulgarian Split Squat 3 8 (each leg) 1-0-1-0

1C) SB Abdominal Pass 3 8 1-0-1-0

2A) SB Skier Jumps 3 30 seconds

Perform exercises 1A, 1B and 1C sequentially with no rest between exercises.

Metabolic Shred Circuit™

5A) SB Elevated Push Up 3 10 1-0-1-0

5B) SB Wall Squat 3 10 1-0-1-0

5C) SB Mountain Climber 3 10 (each side) 1-0-1-0

5D) SB Side Lunge 3 10 (each leg) 1-0-1-0

5E) SB Plank 3 30 seconds

Metabolic Shred Circuit™

5A) SB Leg Curl 3 10 1-0-1-0

5B) SB Push Up 3 10 1-0-1-0

5C) SB Overhead Squat 3 10 1-0-1-0

5D) SB Abdominal Pass 3 10 1-0-1-0