®

Metabolic Mayhem
Medicine Ball

By

Benjamin Teal
Middle Management® and WeBe23, LLC

http://www.MetabolicMayhem.net
 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

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

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

COPYRIGHT AND TRADEMARK NOTICES

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© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

You agree that any and all claims for gross negligence or intentional tort shall be settled solely by confidential binding
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© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

Foreword
Thank you from grabbing the Metabolic Mayhem® Medicine Ball Full Body Blast.

A good medicine ball (or several of them) is a staple of any gym. There are so
many different things you can do with them.

Adding resistance adds intensity which helps melt fat faster.

It's time to take your medicine!

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

Here’s to your success, and always remember…

Your Body IS Your Business!

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

Safe Training 101

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!

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

Day 1
Day 1 each week will correlate with a lower calorie and carbohydrate day (or,
potentially a fast day if you're following Carb Correlating™ 301).

Metabolic Shred Circuit™ A

Exercise Sets Reps Tempo
A) MB Goblet Squat 3 to 5 10 1-0-1-0
B) MB Close Push-Ups 3 to 5 10 1-0-1-0
C) MB Heel Touches 3 to 5 10 1-0-1-0
D) MB Burpees 3 to 5 10 1-0-1-0
E) Pull-Ups 3 to 5 10 1-0-1-0
F) MB Mountain Climbers 3 to 5 10 1-0-1-0
G) Bodyweight Squat 3 to 5 10 1-0-1-0
H) Elevated Push-Ups 3 to 5 10 1-0-1-0
I) MB Reverse Lunges 3 to 5 10 1-0-1-0
J) MB Plank 3 to 5 30 seconds

Perform exercises A, B, C, D, E, F, G, H, I and J sequentially with no rest

between exercises. Rest 60 seconds following exercise J, then repeat the
circuit two to four more times

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

Mini Metabolic Intervals

10-Minute Metabolic Intervals™

(Intermediate 1:1)
Exercise Sets Perceived Exertion
Warm-Up 2 minutes 5
(1) Work 60 Seconds 9
(1) Rest 60 Seconds 4
(2) Work 60 Seconds 9
(2) Rest 60 Seconds 4
(3) Work 60 Seconds 9
(3) Rest 60 Seconds 4
Cool Down 2 Minutes 5

See the Appendix for more about Perceived Exertion.

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

Day 2
Day 2 each week will be a low calorie, low carb day. We are going to take
advantage of the afterburn from yesterday's workout, along with the fact that your
body is carb depleted by using active rest.

30 to 45 Minutes of Active Rest.

This can be 3 x 10 to 15 minutes, or all at one time. Try to do at least 10

minutes with each session (if you break it up). Shoot for between 4 and 6 on
the perceived exertion scale.

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

Day 3
Day 3 each week will be a higher calorie, moderate carb day. We will take
advantage of the insulin spikes with Metabolic Muscle™ workouts.

Metabolic MUSCLE™ Workout 1A

Exercise Sets Reps Tempo
A) MB Split Squat 3 to 5 10 1-0-1-0
B) MB Split Push Up 3 to 5 8 1-0-1-0
C) Pull Up/Lat Pull Down 3 to 5 8 1-0-1-0
Perform exercises A, B and C sequentially with no rest between exercises.
Rest 60 seconds following exercise C, then repeat the circuit two to four
more times. Rest 2 minutes before proceeding to exercise Metabolic
Muscle Workout 1B.

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

Metabolic MUSCLE™ Workout 1B

Exercise Sets Reps Tempo
A) MB Reaching Lunge 3 to 5 10 1-0-1-0
B) MB Plyo Push 3 to 5 8 1-0-1-0
C) MB Slam 3 to 5 8 1-0-1-0

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

Rest 60 seconds following exercise C, then repeat the circuit two to four
more times. Rest 2 minutes before proceeding to the Shred Circuit™.

Either do the Shred Circuit™ immediately following the Metabolic Muscle™

Workout (rest 5 to 10 minutes between workouts), or, do the Shred Circuit™ later
in the day if it's more convenient.

Metabolic Shred Circuit™ B

Exercise Sets Reps Tempo
A) MB Burpees 3 10 1-0-1-0
B) MB Russian Twist 3 10 1-0-1-0
C) MB Goblet Squat 3 10 1-0-1-0
D) MB Close Push Up 3 10 1-0-1-0
E) MB Toe Tap 3 10

Perform exercises A, B, C, D and E sequentially with no rest between

exercises. Rest 60 seconds following exercise E, then repeat the circuit
two more times.

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

Day 4
Day 4 each week will be a low calorie, low carb day. We are going to take
advantage of the afterburn from yesterday's workout, along with the fact that your
body is carb depleted by using active rest.

30 to 45 Minutes of Active Rest.

This can be 3 x 10 to 15 minutes, or all at one time. Try to do at least 10

minutes with each session if you break it up. Shoot for between 4 and 6 on
the perceived exertion scale.

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

Day 5
Day 5 each week will be a higher calorie, moderate carb day. We will take
advantage of the insulin spikes with Metabolic Muscle™ workouts.

Metabolic MUSCLE™ Workout 2A

Exercise Sets Reps Tempo
A) MB Bulgarian Split Squats 3 to 5 10 1-0-1-0
B) Spiderman Push Up 3 to 5 8 1-0-1-0
C) MB Swings 3 to 5 8 1-0-1-0

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

Rest 60 seconds following exercise C, then repeat the circuit two to four
more times. Rest 2 minutes before proceeding to exercise Metabolic
Muscle Workout 1B.

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

Metabolic MUSCLE™ Workout 2B

Exercise Sets Reps Tempo
A) MB Pull Over 3 to 5 10 1-0-1-0
B) MB 1-Arm Squat Press 3 to 5 8 (each side) 1-0-1-0
C) Side Plank 3 to 5 30 seconds

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

Rest 60 seconds following exercise C, then repeat the circuit two to four
more times. Rest 2 minutes before proceeding to the Shred Circuit™.

Metabolic Shred Circuit™ B

Exercise Sets Reps Tempo
A) MB Jump Squat 3 to 5 10 1-0-1-0
B) MB Plyo Push 3 to 5 10 1-0-1-0
C) MB Wood Chopper 3 to 5 10 1-0-1-0
D) MB Sit Up 3 to 5 10 1-0-1-0
E) MB Bunny Hop 3 to 5 10 1-0-1-0

Perform exercises A, B, C, D and E sequentially with no rest between

exercises. Rest 60 seconds following exercise E, then repeat the circuit
two more times.

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

Day 6
Day 6 is a lower calorie, low carb day. Let's take advantage of that and deplete
glycogen stores further with interval training.

Metabolic Medicine Ball Intervals

Metabolic Medicine Ball Intervals

Exercise Sets Reps Rest
A) MB Burpees 4 30 seconds 30 Seconds
B) MB Toe Tap 4 30 seconds 30 Seconds
C) MB Mountain Climbers 4 30 seconds 30 Seconds
D) MB Bunny Hop 4 30 seconds 30 Seconds
E) MB Heel Touches 4 30 seconds 30 Seconds

Perform exercises A, B, C, D sequentially resting 30 seconds between

exercises. Repeat 5 total times.

Day 7
Mandatory Components

REST! Enjoy the Mayhem Meals™ Cheat Day.

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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Appendix
Perceived Exertion
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.

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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 Metabolic Mayhem®: "Medicine Ball Full Body Blast"

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

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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