What’s Your Favorite?

What are YOUR favorite workouts?

I put this to my VIP coaching group because we’ve had opportunity to switch plans every 21 days and I wanted to get their input.

It seems that the Metabolic Resistance Training module was a big hit.

If you’re unsure what a MRT workout is, let me explain…

Anytime you use supersets or circuits and train with an elevated heart rate with insufficient recovery, you’re doing metabolic resistance training.

These workouts in particular, your focus should be to increase the weight that you use in the workouts. Speed isn’t as important as impeccable form and added resistance.

MRT or metabolic resistance workouts are tough! As I said, your goal is go AS HEAVY as you can for each of the exercises, but MAINTAIN PERFECT FORM.

My VIP clients loved (hated!) this one:

The Squat Challenge

Challenge: This is a ladder set. Your goal is to get to 10 reps and return to 1 rep without racking the bar.

The next time you do this workout either increase the weight, decrease your total workout time, or make sure you rack the bar later into the workout (it’s very tough to do the entire workout without racking the bar!)

Choose a barbell squat weight that you can do 15-20 reps with good form. The rest period is a bit of a guess but I’ve found this method the best as opposed to fumbling with a timer.

For each rep, I count ‘1-mississippi’. So after doing rep #1 I’ll count ‘1 mississippi’ and after doing rep #10 I’ll count ’10 mississippi’s’.

  • Do 1 rep, rest 1 count
  • Do 2 reps, rest 2 counts
  • Do 3 reps, rest 3 counts…

Continue until you get to:

  • Do 10 reps, rest 10 counts

Then reverse the order:

  • Do 9 reps, rest 9 counts…

Continue until you get to:

  • Do 2 reps, rest 2 counts
  • Do 1 rep

The VIP’s had each other to lean on to get through this one! They were each others’ best cheer leaders; I loved to see the healthy competition that was born as they went through this workout.

If you think you’d benefit from a like-minded group to help you reach YOUR fitness goals, then you’ll want to consider my VIP coaching group.

I’ll be starting a new coaching program on January 18th. Many of you have already requested to get in so I’ve created an ‘advance notice’ list.

You can go HERE to get on that list and potentially get in the group before I officially open it up. Here’s what two of the members have to say about coaching:

vip fb post from Bob




Each day VIP’s check in with a rating for their W (workout), N (nutrition) and M (motivation):

love the group








Here’s a little about what you can expect from the group:

  • The purpose of this group is to CHALLENGE and IMPROVE your current fitness level (obviously).
  • We undertake challenging workouts together, but the challenges are totally scalable – you are competing with YOURSELF.
  • You’ll get a NEW program every 21 days.
  • You’ll be ACCOUNTABLE to me and the group for your daily training.
  • You’ll have similar goals with the rest of the group because this is the ‘secret sauce’ to making things work.
  • We’ll address your nutrition needs with a doable plan. (Your physique WILL change – for most of you that means FAT LOSS.)
  • As for nutrition – you’ll get a proven plan, get support and report in daily.
  • I’ve brought on a nutrition coach to help with ALL your nutrition needs.

Get on the advanced notice list HERE and let me and the VIP’s help you meet your 2015 fitness goals.

Enjoy that workout! And feel free to post YOUR favorite workout in the comment section.

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