Metabolism Booster Cardio & Balance

need to post up

Metabolism Booster Cardio & Balance. Nice change of pace built to balance you body and create total body strength.


Tactical Lunge - 20 reps each side

• Stand with feet hip-width apart, a kettlebell in both hands in front of you, arms down.
• Step left leg back into a lunge, releasing right hand; pass kettlebell under right leg from left hand to right (as shown), then return to start.
• Repeat on opposite side for 1 rep.
• Repeat

Circle Squat- 20 reps each leg

• Stand with feet hip-width apart, holding horns at chest.
• Step right leg back and to left, then explode upward, swinging leg in a circle.
• Return to start.
• Switch sides; repeat.
• Continue, alternating sides, for 20 reps each side.

Circle Eights - 20 reps

• Lower into half-squat, holding kettlebell in right hand. Move it between legs, pass it behind left knee to left hand, and come up out of half-squat.  
• Circle kettlebell around to the front; squat halfway down and pass it back between legs, passing it behind right knee to right hand as you come up out of squat.
• Continue circling in this pattern for a total of 20 reps. 

Note:  Pass weight slowly enough to keep control.

Plank Cross Kick - 20 reps each leg

• Start in plank with right hand on kettlebell.
• Hold plank as you extend left foot to right side at a 45-degree angle.
• Return to plank.
• Switch sides; repeat.
• Continue, alternating sides, for 20 reps each side.

DRAW Big Circles - 10 reps in each direction

Targets: shoulders, abs

• Standing with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head.
• Without bending your elbows, rotate your arms counterclockwise, using the ball to draw large imaginary circles in front your body.
• Do 10 circles, and then reverse direction to clockwise and do 10 more.

Burpee with Knee Touch Push-Up  - 10 reps

Target: chest, back, legs

• Start in a standing position. 
• Lower yourself into a squat. 
• Jump back into plank. 
• Lower yourself into a push up while simultaneously bringing your right knee to your right elbow. 
• Lift your body back up into plank. 
• Jump up to a squat position. 
• Jump up, reaching toward the ceiing. 
• Repeat, alternating legs for the push up.

lunge jump - 10 reps each leg

Targets: Abs, butt, and legs

• Stand with feet hip-width apart, arms by sides, elbows bent.
• Lunge back with right leg while swinging right arm forward and left arm back (like a runner). 
• Press off left foot and jump straight up (as high as possible), bringing bent right knee toward chest and swinging arms in opposite directions.
• Return to lunge as you land.
• Do 10 reps, then switch legs and repeat.

One Arm Bent Over Row - 15 reps

Targets: upper back

• Take the kettlebell in your right hand, squat slightly, and bend forward from the hips until your torso is almost parallel with the floor.
• Let the kettlebell hang at arm's length .
• Keep your torso still as you pull the kettlebell to the side of your chest, elbow close to your side.
• Lower back to start.
• That's one rep. Do 10 to 15, then repeat on the other side.

Scoop Wide Squat 15 reps

Targets: Biceps, butt, and hamstrings

• Holding a dumbbell in each hand, stand with feet hip-width apart; with palms facing forward, extend arms behind you as high as you can.
• Step left foot out to side so that feet are slightly wider than shoulder-width apart, and squat as you bend elbows to scoop arms forward until palms face you at eye level.
• Return to start and repeat.

Oblique Triceps Push-Up - 20 reps each side

Targets triceps, obliques, and outer thighs

• Lie on mat on your right side, hug rib cage with right arm, and place left hand on floor in front of right shoulder. Bend right leg behind you and lift left leg a few inches to hip level, toes pointed.
• Press through left palm to lift torso off floor until left arm is nearly fully extended. Simultaneously raise left leg as high as you can.
• Lower to start.
• Do 20 reps, switch sides and repeat.

Push-up Tap - 8-15 reps

• Lie prone on floor with hands slightly wider than shoulder width.
• Raise body up off floor by extend arms with body straight.
• Lower body to floor. Push body upward.
• Rapidly tap shoulder with opposite hand and place it back on floor.
• Continue and repeat.

Broad Jump - 10 reps

Chris Fanning

Targets: Abs, glutes, quads, and hamstrings

• Stand with feet hip-width apart, abs engaged.
• Lift arms out to shoulder height in front of you and squat, keeping knees behind toes.
• Use power through glutes and core to jump forward, landing with bent knees.
• Stand up. Do 10 reps.

Weighted Side Reach - 20 reps

• Stand holding medicine ball with hands on each side of ball.
• Place feet wide apart pointing approximately 45° outward and knees slightly bent.
• Bend over and place ball near outside of one foot.
• Raise ball up to side and up over head so torso is upright.
• Bend over to opposite side and lower ball down to outside of other foot.
•  Repeat with opposite movement alternating raising and lowering ball back and forth between sides.

Jump Side to Side - 20 reps
 

• Stand with feet close together holding medicine ball with hands on each side of ball.
• Bend knees and hips slightly with arms bent to sides or to front.
• Lift right foot up slightly off of floor. Jump to far to right side.
• Land right foot with left foot off of ground.
• Position ball forward away from body. Immediately jump far to left side landing on right foot. Again position ball forward away from body.
• Continue to bound from side to side in same fashion.