®
Metabolic Mayhem
4-Minute Fury
2012 Edition
By
Benjamin Teal
Middle Management® and WeBe23, LLC
http://www.MetabolicMayhem.net
Metabolic Mayhem®: “4-Minute Fury”
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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
Metabolic Mayhem®: “4-Minute Fury”
COPYRIGHT AND TRADEMARK NOTICES
This eBook is Copyright © 2012 Benjamin Teal (the “Author”). All Rights Reserved. Published in the United States of
America. The legal notices, disclosures, and disclaimers at the front of this eBook are Copyright © 2009 Law Office of
Michael E. Young PLLC, and licensed for use by the Author. All rights reserved.
No part of this eBook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including
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Author. For information, please contact the Author by e-mail at ben [at] fatlossacademy.com or by mail at WeBe23, LLC,
POB 481272, Charlotte, NC 28269.
All trademarks and service marks are the properties of their respective owners. All references to these properties are made
solely for editorial purposes. Except for marks actually owned by the Author, the Author (as both author and as publisher)
does not make any commercial claims to their use, and is not affiliated with them in any way.
Unless otherwise expressly noted, none of the individuals or business entities mentioned herein have endorsed the
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LIMITS OF LIABILITY & DISCLAIMERS OF WARRANTIES
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
clearance from your physician or health care provider.
There may be risks associated with participating in activities or using products mentioned in this eBook for people in poor
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Because these risks exist, you will not use such products or participate in such activities if you are in poor health or have a
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© 2012 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
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Metabolic Mayhem®: “4-Minute Fury”
You agree that any and all claims for gross negligence or intentional tort shall be settled solely by confidential binding
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You should assume that all references to products and services in this eBook are made because material connections exist
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The Affiliate recommends products and services in this eBook based in part on a good faith belief that the purchase of such
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Because there is a material connection between the Affiliate and Providers of products or services mentioned in this eBook,
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Perform your own due diligence before purchasing a product or service mentioned in this eBook.
The type of compensation received by the Affiliate may vary. In some instances, the Affiliate may receive complimentary
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In addition, the Affiliate may receive a monetary commission or non-monetary compensation when you take action by
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YOU SHOULD ALWAYS CONDUCT YOUR OWN INVESTIGATION (PERFORM DUE DILIGENCE) BEFORE BUYING
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© 2012 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
Page 4
Metabolic Mayhem®: “4-Minute Fury”
Foreword
Thanks for grabbing the
Metabolic Mayhem®
4-Minute Fury
Four minutes. It doesn't sound like a lot, does it? Yet, if you spend those four
minutes working at maximum intensity, they can build cardiovascular and
muscular endurance as well as 30-minutes on a treadmill.
The key is intensity. Focus. Go as hard a possible. For just 4 minutes.
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 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
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Metabolic Mayhem®: “4-Minute Fury”
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 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
Page 6
Metabolic Mayhem®: “4-Minute Fury”
Workout Guidelines
There are a couple of important guidelines that you'll want to follow
when using this Metabolic Mayhem® workout.
Use these workouts to supplement any other Metabolic Mayhem
program.
You can choose any of these workouts you'd like; however, don't
repeat any of the workouts for at least two weeks.
Do them following your normal workouts for maximum benefit. You
can either do them as "finishers" or later in the day as standalone
workouts.
Don't do them on "Active Rest" days.
Don't do more than three of these workouts per week, resting a full
day between workouts.
These workouts are designed for maximum intensity. During the
work portion (20 seconds), go as hard a possible without sacrificing
form or safety.
Don't rest for more than 10 seconds between exercises... it's only
4-minutes!
Always warm-up prior to working out.
© 2012 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
Page 7
Metabolic Mayhem®: “4-Minute Fury”
Workout 1
Metabolic Shred Circuit™ 1 [back to basics]
Exercise Sets Reps Rest
1A) Goblet Squat 2 20 seconds 10 Seconds
1B) Push Up 2 20 seconds 10 Seconds
1C) Pull Up/Lat Pulldown 2 20 seconds 10 Seconds
1D) Mountain Climber 2 20 seconds 10 Seconds
Do each exercise as quickly as possible (while keeping good form) for 20
seconds. Rest 10 seconds between each exercise. Repeat this circuit 2
times for a total workout time of 4-minutes.
© 2012 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
Page 8
Metabolic Mayhem®: “4-Minute Fury”
Workout 2
Metabolic Shred circuit™ 2 [Get Up to Get down]
Exercise Sets Reps Rest
1A) Forward Lunges 2 20 seconds 10 Seconds
1B) Elevated Push Up 2 20 seconds 10 Seconds
1C) MB Swings 2 20 seconds 10 Seconds
1D) Spiderman Push Up 2 20 seconds 10 Seconds
Do each exercise as quickly as possible (while keeping good form) for 20
seconds. Rest 10 seconds between each exercise. Repeat this circuit 2
times for a total workout time of 4-minutes.
© 2012 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
Page 9
Metabolic Mayhem®: “4-Minute Fury”
Workout 3
Metabolic Shred Circuit™ 3 (Gravity rules)
Exercise Sets Reps Rest
1A) Reverse Lunges 2 20 seconds 10 Seconds
1B) Burpees 2 20 seconds 10 Seconds
1C) Pull Ups 2 20 seconds 10 Seconds
1D) Push Ups 2 20 seconds 10 Seconds
Do each exercise as quickly as possible (while keeping good form) for 20
seconds. Rest 10 seconds between each exercise. Repeat this circuit 2
times for a total workout time of 4-minutes.
© 2012 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
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Metabolic Mayhem®: “4-Minute Fury”
Workout 4
Metabolic Shred Circuit™ 4 (Are You Stable?)
Exercise Sets Reps Rest
1A) SB Side Lunge 2 20 seconds 10 Seconds
1B) SB Push Ups 2 20 seconds 10 Seconds
1C) SB Tuck Jumps 2 20 seconds 10 Seconds
1D) SB Mountain Climbers 2 20 seconds 10 Seconds
Do each exercise as quickly as possible (while keeping good form) for 20
seconds. Rest 10 seconds between each exercise. Repeat this circuit 2
times for a total workout time of 4-minutes.
© 2012 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
Page 11
Metabolic Mayhem®: “4-Minute Fury”
Workout 5
Metabolic Shred Circuit™ 5 (Take Your Medicine)
Exercise Sets Reps Rest
1A) MB Goblet Squat 2 20 seconds 10 Seconds
1B) MB Split Push Ups 2 20 seconds 10 Seconds
1C) MB Toe Tappers 2 20 seconds 10 Seconds
1D) MB Close Push Ups 2 20 seconds 10 Seconds
Do each exercise as quickly as possible (while keeping good form) for 20
seconds. Rest 10 seconds between each exercise. Repeat this circuit 2
times for a total workout time of 4-minutes.
© 2012 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
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Metabolic Mayhem®: “4-Minute Fury”
Workout 6
Metabolic Shred Circuit™ 6 (Get a Jump on things)
Exercise Sets Reps Rest
1A) Full Body Extensions 2 20 seconds 10 Seconds
1B) SB Tuck Jumps 2 20 seconds 10 Seconds
1C) MB Bunny Hops 2 20 seconds 10 Seconds
1D) MB Heel Touches 2 20 seconds 10 Seconds
Do each exercise as quickly as possible (while keeping good form) for 20
seconds. Rest 10 seconds between each exercise. Repeat this circuit 2
times for a total workout time of 4-minutes.
© 2012 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
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Metabolic Mayhem®: “4-Minute Fury”
Workout 7
Metabolic Shred Circuit™ 6 (1, 2, 3, floor)
Exercise Sets Reps Rest
1A) Prisoner Squats 2 20 seconds 10 Seconds
1B) MB Slams 2 20 seconds 10 Seconds
1C) Reverse Lunges 2 20 seconds 10 Seconds
1D) MB Close Push Ups 2 20 seconds 10 Seconds
Do each exercise as quickly as possible (while keeping good form) for 20
seconds. Rest 10 seconds between each exercise. Repeat this circuit 2
times for a total workout time of 4-minutes.
© 2012 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
Page 14
Metabolic Mayhem®: “4-Minute Fury”
Workout 8
Metabolic Shred Circuit™ 8 (Road Rash)
Exercise Sets Reps Rest
1A) All Out Sprint 2 20 seconds 10 Seconds
1B) All Out Sprint 2 20 seconds 10 Seconds
1C) All Out Sprint 2 20 seconds 10 Seconds
1D) All Out Sprint 2 20 seconds 10 Seconds
Do each exercise as quickly as possible (while keeping good form) for 20
seconds. Rest 10 seconds between each exercise. Repeat this circuit 2
times for a total workout time of 4-minutes.
© 2012 Middle Management® and Metabolic Mayhem® - All Rights Reserved. http://www.MetabolicMayhem.net
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