Devious Metabolism Booster Workout est 8 min

Nov
2012
13

posted by on Blog, Metabolism Booster Workouts - under 10 minutes

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This devious little workout can be done in under 10 minutes. It has a quick cardio flash of 100 mountain climbers sandwiching 6 minutes of intervals with some great really fun – feel like you’re in the circus- Swiss ball exercises. This workout is really ab focused with 4 of those exercises targeting your core ab muscles and the others to strengthen back and build hamstrings. Have fun with this one! It’s deviously good.

 

Devious Metabolism Booster Workout

Workout Breakdown

This workout has 3 parts.

Part 1
100 Mountain Climbers

Part 2 – 6 minutes of  intervals
Set your timer for 6 rounds of 10 seconds rest and 50 seconds work  and go through the following exercises:

Ab Pulses on Swiss ball
Swiss Ball Thigh and Fly
Back Lifts with Swiss Ball Butt Squeeze
Hamstring Curls Swiss Ball
Passing Ball with Swiss ball
Plank

Part 3
100 Mountain Climbers

 

Workout on Video

 

Exercise Descriptions

Mountain Climbers

 

Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.

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Ab Pulses on Swiss ball

 

Lie back with your mid to lower back on Swiss ball, then extend your arms out overhead with fingers pointed straight up to ceiling, or hold onto a weighted object and hold it up high overhead. Pulse your torso up until you feel your abs contact while reaching up towards ceiling and then gently release. Continue with these movements of pulsing up and then lightly releasing. 

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Swiss Ball Thigh and Fly

 

Lie on back, and with arms outstretched to sides and dumbbells in hands raise arms straight up to ceiling with palms facing inward, while lifting legs with Swiss ball held between feet, so soles of feet are facing ceiling. Lower arms with dumbbells and legs with ball simultaneously, if this is too challenging, alternate lifting arms and lowering and then lifting legs and lowering. Practice with lower weight dumbbells first until you get it..

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Back Lifts with Swiss ball Butt Squeeze

 

Lie face down on mat holding Swiss ball between feet and with arms together overhead, then bring arms down in an outstretched snowangel circle lifting back as they go behind you while simultaneously squeezing and lifting Swiss ball. Release circling arms back to their overhead start position.

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Hamstring Curls with Swiss ball

 

Lying on back put shins up on Swiss ball and using legs roll it in towards you until your feet are on ball, lift your butt as you roll it in and bring the ball in close to your body, just under butt and then roll it back out to start position, bringing torso and butt back to the ground. 

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Passing Ball with Swiss ball

 

Lying face up on exercise mat with legs on ground and arms extended on ground above head, hold Swiss ball between feet and raise legs up, with Swiss ball between feet until legs are at 90 degrees and bottoms of feet are facing ceiling, reach up and take Swiss ball in hands and simultaneously lower Swiss ball back to ground behind head keeping arms fully extended throughout movement and legs also kept fully extended back down to ground. Then again simultaneously lifting arms, holding Swiss ball, and legs up until both are at center position extended out towards ceiling, Grab Swiss ball between feet and lower down to ground while simultaneously lowering outstretched arms back to ground overhead. Continue alternating movements passing the ball from feet to hands and back to feet and so on. Each time the ball touches the ground is one rep. 

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Plank

 

From push up position, come down onto forearms and hold body up in a straight line only supported by your feet and forearms. Pulling in your ab muscles helps to work them. Hold this position for required time.

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Have a great workout!

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