Exercise of the Week: Metabolic Booster Workout

First Circuit:

Perform each 4 exercises for the recommended reps followed by

45 second breaks in between sets. Complete all 4 exercises and repeat 2

more times.

style="font-weight: bold;">Second Circuit:

Perform each 4 exercises for the recommended reps followed by

30 second breaks in between sets. Complete all 4 exercises and repeat 1

more time.

style="font-weight: bold;">Third Circuit:

Perform each 2 exercises for the recommended reps followed by

30 second breaks in between sets. Complete all 2 exercises and repeat 1

more time.

Perform 3x per week.

Exercise
1a: Bench Press (dumbbell) 1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Lie onto your back and bring the DB's to your shoulders. Press the DB's up directly above the chest with palms facing forward. 3) Lower the DB's keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area. 4) Let your upper arms go slightly past parallel to the floor and press the DB's up to the start position. 5) To end the exercise, place the DB's on shoulders and return to the seated upright position.	Sets Reps 1 12  2 10  3 8
1b: Hip Bridge on Ball 1) Assume back lying position on floor. Place hands at sides with palms down on floor. 2) Start position: Place heels on top of Flexaball with knees slightly bent. 3) Raise hips off floor by pressing heels into ball. 4) Return to start position. 5) To increase difficulty, raise and extend arms above chest. Trainer's comments:  Tighten your butt muscle as you come up.	Sets Reps 1 20  2 15  3 15
1c: Pullup 1) Position hands wider than shoulder width apart with overhand grip (palms facing forward). 2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent. 3) Pull body up until bar is below chin level. 4) Return to start position. 5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.	Sets Reps 1 12  2 10  3 8
1d: Push Press with Dumbells 1. Start by standing with your feet shoulder width apart and holding the dumbells at shoulder level. 2. Proceed into a quarter or half squat and then quickly reverse your direction and stand up. 3. As you are standing up press the dumbells up over your head. 4. When your legs reach full extension the dumbells should be about one half to three quarters of the way up. 5. Return to the starting position and repeat.	Sets Reps 1 12  2 10  3 8
2a: Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.	Sets Reps 1 20  2 20
2b: Single Leg RDL with DB 1) Stand with feet hip width apart with knees slightly bent (at 20°). 2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you) 3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement. 4) Return to start position. Complete recommended repetitions and switch legs. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Trainer's comments:	Sets Reps 1 15 side  2 15 side
2c: Seated Row with Bands 1. Start by attaching a band to the top of a door or fixed object. 2. Sit on the ground with your knees bent and your arms extended up and out. 3. Pull the handles towards your chest keeping your elbows close to your body. 4. Pinch your shoulder blades together while performing this movement. 5. Repeat for the prescribed number of repetitions. Trainer's comments: You can also perform it at a standing position.	Sets Reps 1 15  2 15
2d: Calf Raises with dumbells 1) Start position: Stand with feet hip width apart or stand on the edge of a step on the balls of feet with heels hanging over edge. Toes should be pointing forward. Lean into the ball for support. 2) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes) 3) Lower heels and repeat. 4) Remember to keep knees slightly bent throughout movement to prevent any knee strain.	Sets Reps 1 15  2 15
3a: Hanging Hip Raise 1) Grab onto bar and hang from the bar with your arms straight. 2) Start position: bring knees up with hip flexed at approximately 90°. 3) Keeping back firmly pressed against back support, slowly lower legs. 4) Return to start position. 5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.	Sets Reps 1 15  2 15
3b: Bridge (Plank) on elbows 1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest. 2. Prop yourself up to form a bridge using your toes and forearms. 3. Maintain a flat back and do not allow your hips to sag towards the ground. 4. Hold for the required time limit or until you can no longer maintain a flat bridge. Trainer's comments:  Keep your core tight.	Sets Reps 1 45 sec  2 45 sec