Because the goal of metabolic conditioning is to increase your body's burning of calories, this exercise routine should feel hard. Five exercises that emphasize multi-joint, full-body movements will be performed. For every 45-second interval, aim to complete as many reps as you can. Take a 15-second break before repeating.
- Push-ups: Instead of putting your hands on the floor, try placing them on a sturdy chair or plyo box if you are unable to perform a standard push-up. Alternatively, try performing push-ups while keeping your knees flat on the floor.
- Squats: Use a chair to provide additional support and help. Justin advises keeping your entire weight in your heels and your feet under your hips.
- Butt kicks: While jogging or walking still, lift your right heel to make contact with your butt. Proceed with the left leg.
- Tricep dips: With your back to the chair, place your hands on a low table or chair. Stretch your legs straight out and maintain your palm-based balance. Lower yourself as far as you can while still bending at the elbows, then push yourself back up to your starting position. Get your core moving!
- Side Lunges: Take a deep lateral step to the left while maintaining your knee above your toes. Place your bodyweight in your heels and face forward on your toes. Change the legs. Stretching your quads, shoulders, and forwards will help you cool down.
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