Copyright 2010 and Beyond. Fitness VIP Studios, LLC. All Rights Reserved.

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Legal Disclaimer

The information presented in this work is by no way intended as medical advice or as a substitute
for medical counseling. The information should be used in conjunction with the guidance and
care of your physician. Consult your physician before beginning this program as you would with
any exercise and nutrition program. If you choose not to obtain the consent of your physician
and/or work with your physician throughout the duration of your time using the
recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Fitness
VIP Studios, LLC, there are risks of injury or illness which can occur because of your use of the
aforementioned information and you expressly assume such risks and waive, relinquish and
release any claim which you may have against Fitness VIP Studios, LLC, or its affiliates as a
result of any future physical injury or illness incurred in connection with, or as a result of, the use
or misuse of the program.

Copyright 2010 and Beyond. Fitness VIP Studios, LLC. All Rights Reserved.
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4 MINUTE METABOLIC MAYHEM – Week #1
Instructions: Perform all 4 exercises in order for 20 seconds with 10 second rests in between sets. Repeat for
a total of 2 rounds.
Exercise Rounds Time/Rest Round 1 Round 2
1. Dumbbell Squat 2 :20/:10
2. Pushup 2 :20/:10
3. Forward Dumbbell Lunge 2 :20/:10
4. Chinup 2 :20/:10

4 MINUTE METABOLIC MAYHEM – Week #2

Instructions: Perform all 4 exercises in order for 20 seconds with 10 second rests in between sets. Repeat for
a total of 2 rounds.
Exercise Rounds Time/Rest Round 1 Round 2
1. One Leg Pushup 2 :20/:10
2. Jump Squat 2 :20/:10
3. Pullup 2 :20/:10
4. Forward Lunge and Press 2 :20/:10

4 MINUTE METABOLIC MAYHEM – Week #3

Instructions: Perform all 4 exercises in order for 20 seconds with 10 second rests in between sets. Repeat for
a total of 2 rounds.
Exercise Rounds Time/Rest Round 1 Round 2
1. Spiderman Pushup 2 :20/:10
2. Jump Lunge 2 :20/:10
3. ChinUp 2 :20/:10
4. Goblet Squat 2 :20/:10

4 MINUTE METABOLIC MAYHEM – Week #4

Instructions: Perform all 4 exercises in order for 20 seconds with 10 second rests in between sets. Repeat for
a total of 2 rounds.
Exercise Rounds Time/Rest Round 1 Round 2
1. Decline Pushup 2 :20/:10
2. Alt DB Squat and Press 2 :20/:10
3. Pullup 2 :20/:10
4. Frog Jump 2 :20/:10

Left Column = Number of Reps

Right Column = Weight Used (if applicable)

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4 MINUTE METABOLIC MAYHEM – Week #5
Instructions: Perform all 4 exercises in order for 20 seconds with 10 second rests in between sets. Repeat for
a total of 2 rounds.
Exercise Rounds Time/Rest Round 1 Round 2
1. Explosive Pushup 2 :20/:10
2. Jump Lunge (Hand Overhead) 2 :20/:10
3. ChinUp 2 :20/:10
4. DB Squat and Press 2 :20/:10

4 MINUTE METABOLIC MAYHEM – Week #6

Instructions: Perform all 4 exercises in order for 20 seconds with 10 second rests in between sets. Repeat for
a total of 2 rounds.
Exercise Rounds Time/Rest Round 1 Round 2
1. Dumbbell Chest Press 2 :20/:10
2. Jump Squat and Press 2 :20/:10
3. Pullup 2 :20/:10
4. Weighted Jump Lunge 2 :20/:10
Note: Use light weight DBs for Jump Squat and Press

4 MINUTE METABOLIC MAYHEM – Week #7

Instructions: Perform all 4 exercises in order for 20 seconds with 10 second rests in between sets. Repeat for
a total of 2 rounds.
Exercise Rounds Time/Rest Round 1 Round 2
1. Dive Bomber 2 :20/:10
2. Knee Tuck Jump 2 :20/:10
3. Chinup 2 :20/:10
4. Button Press 2 :20/:10

4 MINUTE METABOLIC MAYHEM – Week #8

Instructions: Perform all 4 exercises in order for 20 seconds with 10 second rests in between sets. Repeat for
a total of 2 rounds.
Exercise Rounds Time/Rest Round 1 Round 2
1. X Staggered Pushup 2 :20/:10
2. Frog Jump 2 :20/:10
3. Pullup 2 :20/:10
4. Forward Lunge (WO) 2 :20/:10
X = Explosive, WO = weight overhead

Left Column = Number of Reps

Right Column = Weight Used (if applicable)

Copyright 2010 and Beyond. Fitness VIP Studios, LLC. All Rights Reserved.
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4 MINUTE METABOLIC MAYHEM – Week #9
Instructions: Perform all 4 exercises in order for 20 seconds with 10 second rests in between sets. Repeat for
a total of 2 rounds.
Exercise Rounds Time/Rest Round 1 Round 2
1. Decline Spiderman Pushup 2 :20/:10
2. Single DB Squat and Press 2 :20/:10
3. Chin Up 2 :20/:10
4. Weighted Jump Lunge 2 :20/:10
DB = Dumbbell

4 MINUTE METABOLIC MAYHEM – Week #10

Instructions: Perform all 4 exercises in order for 20 seconds with 10 second rests in between sets. Repeat for
a total of 2 rounds.
Exercise Rounds Time/Rest Round 1 Round 2
1. Dumbbell Chest Press 2 :20/:10
2. Bottom Press 2 :20/:10
3. Pullup 2 :20/:10
4. Goblet Squat 2 :20/:10

Left Column = Number of Reps

Right Column = Weight Used (if applicable)

Copyright 2010 and Beyond. Fitness VIP Studios, LLC. All Rights Reserved.
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