Genius Workout 8 min

Oct
2012
25

posted by on Metabolism Booster Workouts - under 10 minutes

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This metabolism booster workout is 8 minutes and is made up of 2 parts. The first is to do as many reps as you can of the Roll back Ugi Burpee exercise and the second is 5 minutes of intervals with 6 great exercises. This workout is mostly core and abs focused with lots of planks and also has some leg work, with a few lunge exercises mixed in. So grab your Ugi and let’s get your happy endorphins buzzing and your metabolism turned up! 

If you do not have an Ugi, do part one with just body weight. In the 2nd part there are 2 exercises with Ugi. For the Russian Twist use another weight, such as a dumbbell, medicine ball or even a water bottle and for the Ugi Plank Tap Downs, just hold plank for the 40 seconds.

Check out my Resource page for links to get Ugi, and my other favorite exercise equipment.

 

Genius Workout

Workout Breakdown

Part 1 – 3 min Rep Challenge
Do as many rounds as possible in 3 minutes of:

Roll Back and up with Ugi, then Ugi Burpee

Part 2 – 5 min Intervals
Set your timer for 6 rounds of 10 sec rest and 40 sec work.
Go through the following exercises:

Plank Walk Down to Push up
Skaters
Plank Knee Tucks and Reptiles
Jump Lunges
Russian Twist with Ugi or medicine ball
Ugi Plank Tap Downs

 

Workout on Video

 

Exercise Description

Ugi Rollback Burpee

 

Start standing at one end of your mat and hold Ugi just in front of you, roll back so that your knees are above you and bring Ugi overhead to ground and then roll back up and place Ugi on ground in front of you. Place hands on Ugi and then jump feet back, do a push up with hands supported on Ugi, then jump legs in and lift Ugi up overhead and return it to floor. This is one rep. Continue doing as many reps as you can for time. 

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Plank Walk Out to Push Up

 

From standing bend over at hips so hands touch floor and walk hands out to plank position, do a push up and then walk arms back in, stand up and repeat

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Skaters

 

Jump sideways across an imaginary border and land on the outside leg, try not to let the inside leg touch the ground. As soon as you land with outer leg, bring inner leg to cross behind outer leg, like a curtsy but without touching ground with back leg, if you can.  This exercise is great for balance. Bring inner leg back and jump with it to where you started and repeat movements on the other side. Continue jumping from side to side, alternating legs each jump.

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Plank Knee Tucks and Reptiles

 

Get into high plank (push up) position and do 2 knee tucks, first do one with the right knee and then the left, next do 2 reptile knee tucks, first bringing right leg out to side bending knee and bringing it to towards the same side elbow and then back and then doing a reptile knee tuck in the same manner with your left leg. This is one rep. Continue doing as many reps of the 2 knee tucks and 2 reptiles as you can for time. 

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Jump Lunges

 

Start in a forward lunge position, a low wide walking stance with front leg bent and back leg straight, and simultaneously jump up switching feet so that legs are in opposite positions, the one that was behind is forward and bent, and the one that was forward is now behind. Continue jumping and alternating positions of legs and feet. Each jump is one rep

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Russian Twist with Ugi

 

Start in seated position with knees slightly bent and feet off floor, hold Ugi at right hip, twist body and bring Ugi to left hip, and continue alternating sides for each rep keeping legs elevated a few inches off ground through movements

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Ugi Plank Tap Downs

 

Get in high plank position with feet on Ugi, take one foot off Ugi and touch floor beside it with foot, then put foot back up an Ugi and take the other foot off and touch floor beside Ugi on the other side and bring back up so both feet are again on Ugi. Repeat these movements alternating sides of touching the floor with foot while holding plank position. You will need to use your core stabilizing muscles to keep balance while doing this exercise. 

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Have a great workout!

 

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