In this second series on metabolic training, we look at how you can complete structural and compound exercises with little rest in between. This helps to maximise calorie burn and increase metabolic rate. Metabolic training is a full body workout that combines the elements of strength and conditions the body into safe, fast, fierce and fun workouts.
Last week we showed you how you can do the dumbell squat and curl. Work your way up to performing eight repetitions of dumbell squat and curl and after you have done three sets of eight repetitions (resting one minute between each set) with good form on each repetition and moved the dumbbell weight up 10 per cent, it’s time to combine multiple movements, so the brain is forced to work more and recruit more muscles and burn more calories.
These are all good things for your fitness. Now to take it up another notch and make it really metabolic, combine both dumbell squat and curl with push-up flow exercises, together in a quick workout as follows: Do five repetitions of the push-up flow, quickly followed by five repetitions of the squat curl, then return to the push-up flow and perform four repetitions and then four repetitions of the squat curl working your way down the repetition ladder to one each. Then start at five again and repeat the ladder. This is your goal. Two times five down to one back to back.
Once you can do this without limited rest, you can increase the weight on the squats. You can write down the weights you used and how long it took you to complete the ladder. You can do twice a week for eight weeks. Be sure to focus on quality and rest anytime your form begins to suffer. Chase the quality of the exercises, not the clock.
—The writer is Reebok global master trainer.
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Push-up flow exercises
Step 1: Begin in the top push-up position with your hands on the ground just outside your shoulders, arms into the floor and body in a straight line from your head to your heels. Keep your eyes on the ground to protect your neck and slightly squeeze your abdominals and thighs to keep your body strong and protect your back.
Step 2: Lower your body toward the floor in a straight line under control until your elbows form a 90-degree angle or greater. Press your hands into the floor using your chest, triceps and core to push your body back up to the start position.
Step 3: Keeping a straight body line, bring one leg outside your arm so that your shin is parallel with your arm. Keep back, your back leg straight and your foot flat on the ground. Pause here and hold the stretch for two seconds making sure not to hold your breath. Alternate on the other side.
Step 4: Push both hands on the ground and drive your tailbone up and back toward the ceiling. Push your chest through toward your arms and try to get your heels on the ground keeping your legs straight. Your head should be relaxed. Hold this down in the dog position for three seconds and return to the starting position. That is one step. Try to work your way up to performing five repetitions in a row.
