Fitness Miracle

Metabolic workout


In general metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. This training is also good to burn fat and increase cardiovascular ability. For this workout you will need barbell, per of dumbbells and kettlebell. Also you need to set your interval timer on 10 sec rest and 50 sec work, 20 or 30 rounds. Number of rounds almost depends of your fitness level, your time for working out and what is your fitness goals.
  • Squat with barbell

    Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible. Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward. Make many reps as you can during 50 seconds,keep eye on your proper form.
    Note*: Beginner can do regular Squat.
  • High Knees

    Begin jogging in place, lifting the knees as high as you can. Try to lift your knees up to hip level but keep the core tight to support your back. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them. Bring the knees towards your hands instead of reaching the hands to the knees! Make many reps as you can during 50 seconds.
  • Renegade Row

    Place two dumbbell on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the dumbbell to support your upper body. You may need to position your feet wide for support. Push one dumbbell into the floor and row the other dumbbell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side. Then lower the dumbbell to the floor and begin the dumbbell in the opposite hand. Repeat the movement during 50 seconds.
    Note*: Beginner can do Plank Shoulder Taps exercise.

  • Mountain climbers

    Mountain climbers is powerful exercise which activate almost all muscles in your body. How to do it: Start into plank position with your arms shoulder width apart. Your body should form a straight line from your shoulders to your ankles. Bent the right knee forward close to your chest, left leg is fully extended. With an explosive jump, switch the position of your legs, bringing the left knee toward your chest. Repeat the exercise during 50 seconds.
    Note*: Instead jumping beginner can do steps with the legs.
  • One-Arm Kettlebell Swings

    Main Muscle Worked: Hamstrings
    Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back isflat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hipstaking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set. Make many reps as you can during 50 seconds.


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