Use the Chopper for a great warm up before resistance training sessions!

Add a push up variation for a more complete warm up.

Also try the Fabulous Five to get a great warm up and wake up your bodie's stabilizers and proprioceptors.

Go through the Fabulous Five 3 times with 30 seconds in between.

Finish off a workout with the AB blast and CBR core!

Either start or finish a leg workout with JC's Leg Cranks!

For a killer chest finisher, do the Metabolic Chest protocol!

For a killer back finisher, try the Metabolic Back protocol!

Looking for an intense circuit. Try going back and forth between Metabolic Chest and Metabolic Back protocols 2-3 times!

Want a 20 minute leg work out that is better than many hour long workouts? Do the Triple Threat right after JC's Leg Cranks! Do 3 sets with 2 minute rest between sets.

For a full body workout in 30 minutes do the Gary's Matrix protocol then do the Metabolic Chest, then Metabolic Back protocol! Do this for 3 sets, with 2 minutes between sets. Be sure to do either the Chopper protocol or the Fabulous Five protocol to warm up!