Hey, you guys!
This is my 10 minute workout for a faster metabolism.
All right, you guys.
What I love about this workout, it's multi-joint exercises.
We're going to just work on getting that metabolism fired up.
All you're going to really need is maybe some yoga blocks, or I just took some yoga mats
and folded them up for the first exercise.
The main thing we're going to be using is a bar.
So you can go as light, or as heavy as you want, depending on your fitness level.
Okay, the first thing we're going to do is we're just going to put our bar, like I mentioned,
on mats, or something to elevate it so we can do a pushup on it.
We're going to do what's called a "pushup on pads", or yoga blocks.
We're going to be doing 20 of these.
Actually, it's a pushup squat thrust.
So we're going to start by holding our bar in our hand.
We are just going to set it down here, we're going to pump our feet out, we're going to
pushup, we're going to jump our feet there, and we're going to stand up.
That's one.
The goal is 20 of these.
Pop our feet up, and stand.
Stand.
If you need to modify, once you come here, drop there, and there.
And up.
But you're always standing at the end.
Okay, first exercise, once you've completed your 20 you're immediately going to go into
a hand pull.
We're going to do 20 of these.
Knees are going to be slightly bent.
You're going to bend over, and lower the bar just below your knees, and then you're going
to lift the bar to your upper chest.
So here, here.
Here, here.
All right.
So we're going to go 20 of these.
Once we've completed 20 we're going to go right into a rear lunge press.
We're going to do 20.
10 per leg.
So we're going to hold the bar at our shoulders, we're going to step back, raise, back to start.
Step back, knee as close to the ground as possible, and step back up.
I'm also keeping my head and shoulders up, engaging my core to make sure I'm not all
over the place.
All right, once we finish 20 of those we're going to go right into a front squat.
Feet are going to be about shoulder width apart, bar is always going to stay here.
We're just going to drop down.
I'll show from here, and you just want to try to sit back as far as you can.
Try to get those knees parallel.
Okay, we're going for 20.
All right, so once you finish your 20, next we're going to go into a good morning.
The bar is going to be back, behind your head, your knees are going to be slightly bent,
you're going to bend forward, just here, until you're parallel to the ground, and you're
just going to raise back up.
So just a nice, straight spine, slight bend in the knees, and back up.
We're going to do 20 fairly slow reps.
This is not a quick movement.
And up.
All right, once we finish those we're going to go into one-legged dead leg lift.
So with these you want to make sure you don’t lock out your knee.
You're going to lower the bar to about mid-shin, as you're raising it up the back leg is going
to come out, and lift up, and you're going to come back to start.
And here.
So really think about keeping the glute nice, and tight.
The core is contracted to keep our body in balance, we're going to do 10 on each leg;
20 total.
Okay, you guys.
This is a great workout because we're really using a lot of different movements.
Like I said, you can go as heavy, or as light as you want on this.
You could make this a really tough workout, with a really heavy bar, or you can go with
a lighter, 10 minute workout just to warmup and get things moving.
This is a great workout to do that.
Get that metabolism fired up.
That's how we're going to burn those calories.
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Let me know how you're doing and I look forward to working out with you guys soon.