Make yourself comfortable when you get going again after the holidays. It doesn’t matter if you’ve gained a few pounds. Perhaps you’ve increased your caloric intake and indulged in junk foods, which means you are likely to keep some water. A return to your typical habits will restore balance. But if you want to speed things up, metabolic conditioning workout is just the thing to reverse these effects. It’s full of compound exercises to get your heart rate up (and to keep it up for most of your workout).
To be clear, compound exercises involve large, multi-joint movements that work multiple muscles at the same time with each rep. This means that you will burn more calories and increase your metabolic needs, so you can continue to burn with greater capacity even after you have finished exercising.
Here’s how to add metabolic conditioning workout to your regime
This workout is evergreen and versatile. You can use it more than once a week and add it to an exercise regimen that may involve heavier exercise on the other days. This strikes the balance between body weight training and lighter loads, so the supplement is perfect. Do not repeat this workout more than three times a week and try to make slight progress from week to week, mainly in the form of reduced rest and secondly in the form of increased weight, if applicable.
The warm up
- 4-point squat: Take a shoulder-width position and crouch low as you grasp the insides of your shoes for your ankles. Use your elbows to open your knees wide for an adductor stretch while you are at it. Then, with your arms straight, reach over your head one at a time. From this position, get up from the crouch. Repeat for 2 sets of 6 slow reps. Let rest 30 seconds between sets.
- Spiderman Walk: Take a big step towards the floor. It’s okay to put your back knee on the floor. Place both hands on the floor, toward the inside of the leading foot. Slide your hips toward the floor for a groin stretch, then slowly rotate your torso as you raise one arm straight toward the ceiling. Put your hand back down and repeat the process with the other arm, twisting it the other way. This is a repetition. Do 5 repetitions.
- Shoulder dislocations: Hold a broomstick, dowel, or tape at arm’s length with the widest overhand grip you can. Start at waist level and keep your elbows straight. Circle the stick up and over your head so it ends at waist level behind you. Again, hold your straight elbows back to your starting position in the same way. Returning to your starting position counts as 1 rep. Do 10 repetitions.
The best metabolic conditioning workout for a whole body burn
Part 1: barbell complex
Directions: A complex consists of a series of movements, all performed one after the other with the same device and without a break. One exercise “flows” into the next for an assigned number of repetitions. Complexes can be as many or as few exercises in a row, with two being the bare minimum. Make sure you choose a weight that is strong enough for the weakest movement in the complex. As already mentioned, this is a metabolism training tool. This means that the amount of time you spend energized is enough to keep your heart rate going long after you finish your set.
Perform 4 rounds of the following complex, resting for 2 minutes between rounds.
- A1. Barbell Romanian Deadlift x 8 reps: Holding a bar with shoulder-width overhand grip, perform a classic deadlift by keeping your spine straight and descending close to your body with the bar chase. Keep a very soft bend in your knees and go as low as your middle shin – or where you feel tension in your hamstrings. Squeeze the glutes and return to the starting position.
- A2. Barbell Mid-Grip Bentover Row x 8 reps: With your hands in the same spot on the bar in the lower position of your final deadlift rep, row the bar toward your chest by squeezing your shoulder blades together and pulling your elbows. Avoid shrugging your shoulders. Keep them depressed to keep your neck long.
- A3. Barbell Front Squat x 6 reps: After your last row, clean the bar up to shoulder level and hold it above your collarbone with your elbows as high as possible. It’s okay if the bar rests in the fingertips rather than the palms of the hands. Choose a comfortable foot position and crouch by spreading your knees and keeping your torso vertical as you lower your hips. Return to the starting position by going through the full foot and squeezing your glutes.
- A4. Barbell Overhead Press x 6 reps: At the top of your last front crouch, close your grip on the barbell, dropping your elbows so they are facing the floor. Staying firm through your core and glutes, push the bar above your head as you exhale. Remember to keep the bar in a straight line. aim at your nose (you won’t hit it). Once the bar clears your head, go under it by making sure the ears line up with the upper arms when the weight is above you. Slowly lower the weight and repeat.
Perform the following two exercises as a superset for 4 rounds, resting for 90 seconds between the rounds.
- B1. Dumbbell Reverse Lung x 20 reps: Hold a pair of dumbbells in one hand like suitcases, then lean back to reach the knee of your back leg an inch off the floor. Keep the heel of your foreleg on the floor while maintaining a high back. Avoid leaning too far forward. Return to the standing position and switch legs. Do 10 repetitions per leg.
- B2. One arm burpee x 8 reps per arm: A classic burpee is performed by placing both hands on the floor, performing a push-up, jumping into a squat position, and then performing a full vertical jump. For added security and challenge, put one hand on the floor. Hop off your legs and hold a one-armed plank for a second count. Skip the push-up, jump back in, and stand up. Do not jump. Repeat all 8 repetitions on one arm or alternate between arms.
Perform the following exercises as a superset for 3 rounds, resting for 90 seconds between the rounds.
- C1. Plate Transfer Plank x 3 reps: Take a classic plank position at your elbows, with three to five individual weights (2.5- or 5-pound plates work best) stacked next to one of your elbows. Starting with the arm farthest away, grabbing the weights on the other side, one at a time. When they’ve all made it, reach over with your first arm and stack them back where they started. This is 1 rep. Do 3 repetitions. Make sure you don’t twist or twist the body when moving the panels. The point is to make the plank look like both arms are always on the floor
- C2. Bear Stance Shoulder Taps x 8 repetitions per arm: Instead of a full push-up plank, a bear pose prompts you to take a table position on all fours. Keep a flat back and lift your knees 2 inches off the floor so they are floating. The only points of contact with the ground should be your hands and toes. Once in position, slowly reach up with one hand and touch the opposite shoulder. Repeat with the other hand. Once you have completed a total of 16 taps, you will have completed 1 set.
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