www.fitnessmagazine.com Boost Your Metabolism Fire up your metabolism with this mix of slow strength moves and explosive plyometric exercises. By John Hanc; Photos by Jason Todd “Swift motions and jumps give your metabolism an instant kick while building muscle in the long term,” says Jon Giswold, a master trainer at PUSH, an online personal-training service. Add this power-packed routine, developed by Giswold, to your regular workout three times a week—you’ll burn more than 100 calories in each 10-minute session. Minutes 0:00 – 2:00: Single-Leg Squat Targets: Core, Quads, Glutes • • • • Lift right leg off ﬂoor, bending knee 90 degrees, and place hands on hips. Bend left knee, lowering into a squat. Hold for 1 count, straighten leg, then repeat. Do 1 minute per leg. Minutes 2:00 – 4:00: Crunch Ball Toss Targets: Abs, Chest, Shoulders, Triceps • Lie on back holding a medicine ball with both hands at chest level, knees bent. • Crunch up and toss the ball a few inches above you; freeze in that position until the ball falls back into your hands. • Slowly return to start and repeat. Boost Your Metabolism, continued www.fitnessmagazine.com Minutes 4:00 – 6:00: Single-Arm Diagonal Clean and Press Targets: Shoulders, Biceps, Triceps • Holding a 5-pound dumbbell in right hand, bend knees 90 degrees and lower weight toward left foot. • With an explosive lift, stand and swing the weight up to your right shoulder. • Extend arm overhead; return weight to shoulder. • Repeat 10 times on each side. Minutes 6:00 – 8:00: Explosive Jump Targets: Quads, Calves, Glutes • • • • • • Stand with knees bent 90 degrees. With arms by sides, bend elbows, bringing ﬁsts just below chest. Keeping abs and glutes tight, jump as high as you can. Land with knees slightly bent. Return to start. Do 12 times; rest for 30 seconds and repeat. Minutes 8:00 – 10:00: Metabolic Bike Targets: Obliques, Core • • • • • Lie on back with knees bent, feet on ﬂoor. Place hands lightly behind head. Raise upper body and extend legs about 12 inches off ﬂoor. Bring left elbow and right knee toward each other. Continue, alternating sides. Originally published in Fitness magazine, May 2005.
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