10 metabolic moves to supercharge weight loss
If your workout includes bouts of tough, heart-rate-revving work interspersed with very little rest it becomes "metabolic." That means you ramp up the amount of calories you burn during the workout and maximize calorie burn after the workout.
This high-intensity metabolic circuit, created by Jungin Jung, C.S.C.S., from SoHo Strength Lab, is exactly that. To make this routine crazy effective, Jung capitalized on two old-school pieces of equipment: a medicine ball and resistance bands. The first five metabolic exercises are done with a light- to moderate-weight medicine ball and will help you burn fat, maximize your power output, and forge a rock-solid core. The second round of metabolic exercises comprise moves done with light to moderate resistance bands, which will trigger fat loss as well as improve your athletic performance.
Prescription: Complete the medicine ball exercises, then move right into the resistance band moves (following the recommended rest for each). Once you complete the circuit, take 2-3 minutes rest, then repeat for a total of 2-3 rounds.
Note: It's best not to plan high-intensity resistance training on back-to-back days. You don't want to exhaust or overtrain your muscles (which will take vital energy away from your workout anyway). You want to give your body enough time to recover, so plan to do this metabolic circuit two to three days a week with lower-intensity cardio or strength training in between. Always factor in your fitness and comfort level when gauging the frequency and intensity of your workouts.
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Metabolic medicine ball exercises
1. MB clean and press
2. MB chest throw (supine position)
3. MB situp and throw
4. MB half kneeling rotary throw
5. Single leg MB overhead throw
Metabolic resistance band exercises
*For exercises 1, 2, and 4, wrap a resistance band around a fixed object like a beam or pole in the gym or in a park/track, then feed the band through itself to create a knot, securing it to your anchor. (Depending on the band, you might need to loop it through a few times to get the right resistance.) Knot another resistance band through the free loop on the anchored band, and slip the large opening around your hips.
1. RB shuffle run
2. RB vertical jump
Assume a shoulder-width stance and explode up as you jump. Swing your arms to help with momentum and keeping balance. And make sure you’re landing lightly!
3. RB high knee run
4. RB forward acceleration, deceleration
5. RB pushup
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August 2, 2017 at 10:30AM
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