mma training gear Metabolic Monster Core Shredder - Abdominal-focused metabolic circuit training

I don't often like to get too dramatic with what I call exercises and workouts...however, THIS workout EARNED the title of "core shredder"...

http://www.thebestabdominalexercises.com

This Metabolic Monster is a 4 exercise circuit covering the major movement patterns...push, pull, squat, lunge. What makes it so tough on the core is what you do IN BETWEEN every single exercise...Heavy Dumbbell Crawling.


Exercise #1 - Barbell on Thigh Step-Ups - 4-5 Reps Each Leg

Instead of placing the bar on your back (which requires additional equipment such as a rack or stands), you'll deadlift the bar up to your thighs and hold it at arms-length during the Step Up. (You can sub in dumbbell step-ups)

Take an overhand grip, a bit outside shoulder width. I've got 225 lbs on the bar, so it can be done with a decent amount of weight.

Shift your weight forward and start the push, both from your front AND your back leg.

Complete the step until you've got both feet on top of the platform.

Now step back and down with the same foot your started with. Bring your other foot down.

Now step up with the OTHER leg that you didn't lead with last rep. In this case, I'll be stepping up with the right foot.

Step up to the top with both feet again.

Then come back down with the right leg again.

---

Inter-Exercise Exercise - Heavy Dumbbell Crawling - 85 lb dumbbells x 10 feet, forward and backward

This is where the fun REALLY starts. Dumbbell Crawling is simply one of THE best core strength exercises I've ever found. You may be familiar with the Bear Crawl exercise...this adds WEIGHT to it...

...and it will literally SHRED the deep muscles of your core on every single rep.

If you want to work on force transfer between lower and upper body (one of the major functions of the core muscles), this exercise is IDEAL for that purpose.

I would recommend reading this much more in-depth rundown of the Dumbbell Crawl exercise here, if you haven't tried it before.

http://www.fitstep.com/Advanced/Secre...

Set a pair of dumbbells on the floor. Bend down and grab the dumbbells. Your feet should be fairly close in for best support. You don't want to be stretched out for this one at all...you want to stay compact for maximum power generation and support.

Lift the right dumbbell off the ground and step forward with your left foot. The idea here is to move opposing limbs so you get massive cross-tension through the core. You'll be on one foot and one hand while you move the weight.

Now repeat on the other side dumbbell. Continue moving up the floor in this fashion. Continue for about 10 feet.

THIS is what you're going to be doing between each of the other exercises in this circuit.


Exercise #2 - Dumbbell Bench Press on the Step Riser - 5-7 reps

This exercise can also be done as a regular flat bench press, however using the Step riser allows you to have just your upper back on the top surface. This further allows you to drop your hips a bit, opening up the rib cage, while bending the knees and getting a bit more leg drive/tension to help stabilize the movement.

Press as normal from there.

Bring those dumbbells back to your open floor space and do the Dumbbell Crawling again.



Exercise #3 - Dumbbell Renegade Rows - 2-4 reps

These are done with feet on the floor, set out wide, with some bend at the waist to help engage the core.

To perform Renegade Row, you'll leave one dumbbell on the ground while you row up the other dumbbell. Very simple exercise...and because of the Dumbbell Crawling you've already been doing, this will put insane levels of tension on those deep more muscles (and the upper back).

Alternate reps on each arm. At this point in the circuit, you'll likely get very few reps on the exercise.

Continue with another Dumbbell Crawl.



Exercise #4 - On-Step Dumbbell Squats/Deadlifts - 5-7 reps

You can also perform this exercise standing on a bench. The idea here to is get VERY low on the squat...knees to chest low....with a very close stance.

So first, grab your dumbbells and stand on the Step or bench, feet close together.

Now squat down as far as you physically can. The dumbbells will come a bit forward and yes, your back WILL likely round over a bit at the bottom (nothing to worry about in this exercise)

Perform your reps with this exercise, with a short pause at the bottom of each rep.

Finish with one more round of Dumbbell Crawling.


DONE

At this point, you will likely be ready to crawl off and die in a corner. Only three more rounds of that to go! (do 2-4 rounds total)

Take about 3 minutes rest then repeat.

This combination will put INCREDIBLE tension on your core...I can promise you that about 2 days later you will be cursing me even more than you were cursing me during the actual training.

mma training gear Metabolic Monster Core Shredder - Abdominal-focused metabolic circuit training
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