January Workout Program – Funk’s Metabolic Week Workout Plan

December 21, 2018


January is here and it’s time to flood the GYM…but in a good way.


So in this month’s Funk’s Fitness Corner, I wanted to hook you up with a 30 day workout program to help you burn fat and build muscle at the same time using metabolic training.


The short definition of metabolic training is completing multi-joint, isolation and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout.


The great news is that using metabolic workouts will help 99% of most people’s fitness goals which is


  • to burn fat

  • to build muscle

  • to lose weight

  • to get into better conditioning

  • to get stronger


And, it cannot be forgotten that this type of training is very time-efficient, so fits in with the busy schedule that most people have. It’s simply one of the most effective ways to get the best bang for your buck.


Are you ready?  Let’s GET IT DONE!




During the next 30 days you will be using 5 metabolic workouts that will target your FULL BODY and help burn the holiday belly fat, while you build muscle and get fit.


You will be using different types of metabolic workout protocols to give you variety while we attack you entire that we target the entire body throughout the week.


This circuits are challenging, and you will be forces to stay OUTSIDE YOUR COMFORT ZONE but…this is where all the MAGIC happens.  It’s time for you to turn up the intensity and GET IT DONE!


5 TIPS For Maximizing Your Results to Burn Fat, Lose Weight and Build Muscle

  1. Warn Up Prior To Each Workout so you decrease chances of injury

  2. Stretch After Each Workout to improve flexibility, speed recovery and decrease muscle soreness

  3. Gym Boss Timer- Purchase or Download the GymBoss Timer so you can set up your metabolic work and rest times effectively

  4. Protein Shake – Make sure you have a protein shake (with water) after each workout to help speed up recovery, burn fat and build muscle – Grab LeanPro30 Grass Fed Whey Protein Isolate (No Sugar, Lactose FREE, Soy FREE, Non GMO, Gluten FREE) and taste AMAZING – Click here to get LeanPro30 (use code Funk2018 and get 10% Off)   

  5. Be CONSISTENT - in order to get results over the next 30 days, you have to be consistent with your workouts, healthy clean nutrition and recovery…AND NEVER MISS A WORKOUT!


30 Day Workout Program Weekly Schedule

This is just a sample way to set up the workouts, but I want to make this as simple and easy to follow for you as possible.


Please make sure you warm up prior and stretch after each workout session so you minimize soreness and chances of injuries during each workout


MONDAY: Metabolic Monday

TUESDAY: Tabata Tuesday


THURSDAY: Lactic Burn Thursday

FRIDAY: Fat Loss Friday

SATURDAY: Saturday Ab Blasters



MONDAY - Metabolic Monday Workout


Today you will use a metabolic circuit that has 2 separate circuits in one workout. Watch the video and get it Done!


Watch This Video


Workout Details Instructions:

Perform each exercise in the first set one after the other for 60 seconds of work followed by 15 seconds rest. Once you are done all 4 exercises, rest for 1 minute and repeat for 3 full rounds. Then rest 2 minutes and repeat 3 rounds for set 2.


Metabolic Grinder Workout

Set/Circuit #1

1. Squat to Front Dumbbell Raise 1:55

2. Reverse Lunge to Bicep Curl 2:31

3. Alternating Snatch to Burpee 2:57

4. Bear Position Renegade Rows 3:40


Set/Circuit #2

1. Goblet Meet The Queen 4:35

2. Dumbbell Skier Swings 5:07

3. Tri Pass and Press 5:40

4. Floor Chest Press to Crush Press 6:21


TUESDAY - Tabata Tuesdays


Today you will using the very popular Tabata protocol method in what I call the Ultimate Tabata Workout.  It’s 40 minutes ling but it’s a doozy!

Watch the video and get it Done!


Watch This Video


Ultimate Tabata Workout - Fit Like A Fighter


Perform each exercise for 20 seconds of work followed by 10 seconds rest for 6 rounds.

Rest for 1 minute and move on to the next exercises. Total Workout = 40 Minutes


1. Kettlebell Swings

2. Rotational Med Ball Slams

3. Burpees

4. Weighted Russian Twists

5. Dumbbell Squat Jumps

6. Mountain Climbers

7. Blast Off Push Ups

8. Rotational Jumping Lunges

9. Kick Ups

10. Abs V-Ups


The basic principle is this: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Eight intervals of one exercise must be completed before moving on to the next.

Sound easy? Not! This is “High-intensity” and not for the weak at heart.

One of the hardest aspects of doing a Tabata workout is staying focused for the whole four minutes. It only takes 8 very hard 20 second intervals with 10 second rest periods to improve both your aerobic and anaerobic capacity.



Today is your day off. Perfect day to rest, recover, stretch, perform yoga and give your body time to grow, burn fay and prepare for the rest of the week




Today you will are using Lactic Acid Training and even though it’s 4 exercises, you will really be challenged.


Watch this Video


Lactic Acid Workout

Lactic Acid Workout Perform each exercise for the prescribed reps one after the other. Rest for 60 seconds and repeat.


Complete 2 total rounds Make sure you use a weight that is your 8-9-rep max. Take NO LONGER than 30 seconds rest during your reps


1. Barbell Back Squats - 40 reps (use weight that is your 8-9 max)

2. Dumbbell Bench Press - 40 reps (use weight that is your 8-9 max)

3. Bent Over BB Rows - 40 reps (use weight that is your 8-9 max)

4. Kettlebell Swings - 40 reps (use weight that is your 8-9 max)


Lactic Acid Training Lactic acid training is a form of training where you are going to subject your muscles to so much work and volume that a particular by-product, lactic acid begins to build up in the muscle cells.


This is training used by bodybuilders and athletes who want to lose weight quickly but also gain lean muscle and endurance. Lactic acid, sometimes referred to as lactate, is a by-product of working your muscles when there is no oxygen to fuel the metabolic processes, as is commonly the case when lifting weights You see, when doing a normal exercise not to fatigue, ATP fuels each muscle contraction.


As ATP runs out though, the body as to resort to an alternative source of fuel to keep the muscle contraction going. This in return creates this lactic acid by-product, which creates the burning sensation you’ll feel in the muscle tissues. This burning sensation is your body’s way of forcing you to eventually quit the exercise and reduce your risk of any further muscle damage.


What many do not realize though is that apart from the bad burning sensation this creates, there are many great benefits.


One is fat burning. In order to develop that much lactic acid, you have to be working hard. This means working at an intensity level where the demand for oxygen by your body is greater than your ability to supply it.


This then creates what’s referred to as EPOC, otherwise known as excess post exercise oxygen consumption. When you have this going on, your body is burning up more energy after an exercise session in order to recover from the exercise that just took place. As long as you are eating in a calorie deficit, this means your body will be better prepared to tap into stored body fat.




In todays workout we are dropping the weights and using bodyweight exercises only. Head upstairs or to the back of the gym and Get It Done!


Bodyweight 600 HIIT Workout

This is a brand-new bodyweight 600 HIIT workout using your bodyweight only and metabolic training protocol. This Bodyweight HIIT workout is a 600-rep circuit to help you burn fat while building muscle using absolutely no equipment.


Watch this Video


Perform 50 reps of each exercise one after the other with little to no rest.

Complete all reps for the exercise before moving to the next exercise.

Rest for 1 minute and repeat for 2 full rounds. (Warm Up before and stretch after this workout is done) Exercise List

Bodyweight Squats 50 reps 1:37

Diamond Push Ups 50 reps 2:14

Flutter Kicks 50 Reps (2 kicks = 1 rep) 2:45

Burpees 50 reps 3:16

Stationary Jumping Lunges 50 reps (25 per side) 3:44

Plank Builds - 50 reps 4:21




Today workout is abs and core routine. Although all week, we have been hitting your abs and core in some of the workouts, today we are solely targeting the core and abs so that you can develop the 6-pack to compliment the fat that have been burning throughout the week.


Abs 500 Routine


Try this 500 rep abs workout routine that targets your abs and core region. This is a great abs workout routine to add to your overall workout and training routine.


Watch this Video


Abs 500 Workout Routine 2.0

Perform each exercise for 50 reps each one after for one round.


  1. Plank Opposite Knee to Elbow

  2. Star Crunch

  3. Side Plank Dips and Reach Under

  4. Abs Bicycle to Crunch

  5. Abs In and Outs

  6. Lying Figure 8's

  7. Wide Leg Crunches

  8. Bird Dogs

  9. Speed Alternating Leg Lifts

  10. Reverse Crunches






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