Coach Artemis Here!
Metabolic Muscle is a 5-day, 6-week, timed interval, strength circuit program. It moves quickly, keeps your heart rate pumping, and builds juicy muscle.
Volume and sets start to increase in week 3 and then in week 5 most volume stays the same, but by week 5, you should feel ready to go up in weight with all or most of the exercises.
You can use kettlebells or dumbbells for the required daily strength circuits.
This program is perfect if you work onsite in an office 5-days a week, have kids, and don't have time for shizz. I structured it so that you can only focus on the required strength circuit for the day, which makes the workout 45 min - 60 min (on the longest day - the 1 min interval day) OR if you have more time, I gave you an optional pull-up and core section, plus a kettlebell conditioning finisher that falls before and after the required daily strength circuit.
I followed this program when I was working in an office full-time, onsite 5 days a week and it was perfect.
Get ready to get your pump on!
Equipment Required:
Kettlebells or Dumbbells
Single Leg Squat Stand or Bench
Step with risers or Box
OPTIONAL: Pull-up Bar (including super bands if you need to do band assisted pull-ups, or weight belt for weighted pull-ups), Ab Wheel, ValSlides or Furniture Movers, TRX
Pre-requisites:
This is a beginner-intermediate / intermediate level program, so some strength training experience required.
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EmpowerU Online Coaching
Artemis Scantalides, NASM-CPT, StrongFirst Team Leader Emeritus, Elite Instructor (SFL, SFB, SFG II), & Iron Maiden, CK-FMS, DVRT I, Pn1
Artemis is a former Ballet Dancer turned Kung Fu Black Belt and the 9th woman in the world and the lightest woman to date as of July 25, 2014 to complete the Iron Maiden Challenge (24kg-53lbs Weighted Pull-up, Strict Military Press, and Pistol Squat). Based upon her dance and martial arts background, Artemis is focused on helping clients to develop great movement before building strength on top of that movement. Artemis believes that any goal is possible as long as you train for it and she proved it by completing the Iron Maiden Challenge as a lightweight. As former Co-Owner and CEO of Iron Body Studios, Performance Conditioning Specialist for Cirque du Soleil, Owner of Iron Body Training Systems, Author of the Blog Iron Body By Artemis, Creator and Founder of the I Am Not Afraid To Lift workshop series, and former ReebokONE Fitness Ambassador, Artemis seeks to empower women through strength as she continues to encourage and inspire women to not be afraid to lift weights and she swears by kettlebell training and strength training, as she states: “Kettlebell training and strength training not only strengthened and changed my body, but also my mindset.” ***** Eric Gahan, MS, LAT, ATC, SFG, CSCS, CK-FMS, DVRT I Eric’s eye for movement began while working with Division I athletes in undergraduate studies at Canisius College and then continuing at the University of Kentucky. Professionally Eric has worked with athletes from St. Bonaventure University, the University of Mississippi and future MLB/NFL players. Eric served as the Senior Athletic Trainer for football at the University of Mississippi and Senior Athletic Trainer at Boston University and Head Therapist for Cirque du Soleil located in Las Vegas, Nevada. This experience has helped Eric develop a keen eye for helping athletes and clients merge the gap from injury to return to high level of fitness. After previously co-owning Iron Body Studios and EmpowerU Online Coaching with his wife, Artemis, Eric now works as the Director of Sports Medicine for Tulane University in New Orleans, Louisiana. *****
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