Fast & Furious 5 Workout

The lightning storms in Tampa are crazy.

Yesterday, Mike Westerdal and I worked on the filming of Fix My Back Pain. After the filming we headed to the pool for a swim with his family. All was amazing until the dark black clouds rolled in.

What followed was crazy rain and thousands of lightning strikes.

Yes, thousands.

Today, is day 2 of filming, we will see what the weather does today.

What I got for you today is a great workout that you can do from Ben Teal.

He calls it the Fast & Furious 5.


Rick Kaselj


Hey guys, I am Ben Teal from Metabolic Mayhem High Definition, the Ultimate done-for-you Fat Loss System. I made this video today for Rick Kaselj and all the readers over at EFI.

What I wanted to do today is to talk to you a little bit about what a Metabolic Mayhem workout looks like and give you a quick example of a five minute routine that Rick asked me to put together.

Basically, Metabolic Mayhem workouts are short and sweet.

I stick to basic exercises that are very metabolically active. I want to do them in such a way to maximize the metabolic burn that you get from the routines in a short amount of time, and we do that through manipulating a couple of variables.

Specifically we want to increase the intensity either by working out harder or shortening the rest interval or a combination of both. And the way we achieve that combination is we work different sets of muscles and we move constantly from the floor to the standing position.

For example everybody is familiar with burpees. Burpees are one of the most metabolically active exercises in part because you use all of your body. So we are going to incorporate all of your body just by transitioning from exercise to exercise. Most of my routines you will see we do a floor exercise or standing exercise.

And as I said before, most of the routines I use basic exercises. I want you to be able to do the workouts. I don’t want to waste a lot of time running around studying how to do any particular exercise and trying to learn a new exercise. I want you to get into the gym, get into your basement, and get your routine done and get out. I have two kids and I have a desk job, I am very busy and I know you are busy too. Here you want to get your routine done and get out.

So for today’s workout, the Fast and Furious 5, we will do 5 exercises and we will do the routine for 5 minutes.

The way that it’s going to work is we are going to start off with seal jacks which is going to get the heart going. We are going to do 20 seconds of seal jacks and we will rest for 10 seconds. We are going to follow that up with 20 seconds of push-ups and then we are going to rest for 10 seconds. We will do 20 seconds of bodyweight squats and rest for 10 seconds. Next is 20 seconds of mountain climber and rest for 10 seconds. And lastly, 20 seconds of full body extensions and then rest for 10 seconds.

Once we are finished with the first set of full body extensions we are going to repeat that circuit one more time for a total of 5 minutes. It doesn’t sound like a lot but that 5 minutes is going to be very tasking.

Once again the way that it is going to work is you are going to start off with seal jacks just like a traditional jumping jack. With traditional jumping jacks your arms go overhead. I’ve had some rotator cuffs injuries in the past that I have actually talked to Rick about so it’s a little annoying sometimes when I do the jumping jacks, so I prefer to do seal jacks.

Seal Jacks are arms out to the sides and come in. So I am going to do seal jacks, so it is going to be 20 seconds of seal jacks and then you are going to rest for 10 seconds.

Seal Jacks

And then you are going to move from the standing exercise down to the floor and you are going to do 20 seconds of Push-Ups and then rest for 10 seconds.

Push Ups

Now you move from the floor exercise back into a standing position and we are going to do bodyweight squats. You want to make sure your feet are shoulder width or a little bit wider and toes turned slightly out. You are going to lower yourself, controlled. You make sure you get the top of your thighs as close to parallel to the ground as you can. Make sure your rears are nice and low and your knees stay behind your toes and then stand back up. So we are going to do 20 seconds of Bodyweight Squats and then have 10 seconds rest.

Bodyweight Squats

Then after the 10 seconds rest you transition back to the floor and do the Mountain Climbers (sorry no photo for this) You will get once again in a push-up position and then you are going to alternate legs for 20 seconds and then rest for 10 seconds.

Full Body Extension

Back to standing position after 10 seconds rest and we are going to do Full Body Extensions. Full Body Extension is basically a variation of a power jump where you don’t really leave the ground. It’s a full body exercise, so you get down into a squat position and you explode up on your toes with arms overhead. So that’s the full body extension.

You will do that circuit two times. Again, you are going to workout for 20 seconds on and 10 seconds off: seal jacks, push-ups, bodyweight squats, mountain climbers, and full body extensions. And then repeat that circuit one more time, that’s the Fast and Furious 5.

Give the workout a go. If you like the quick and intense metabolic workout, then you are going to love Metabolic Mayhem High Definition.

Metabolic Mayhem HD

Ben Teal