Charismatic Metabolism Booster Workout est 8 min
2012
This workout is a quick 8 minute workout designed to boost your metabolism and get your body burning fat and working optimally. It is great for when you don’t have a lot of time. But this workout, like all of the metabolism booster workouts can be made longer to get more of a workout in by repeating or lengthening the rounds. I put some options below and I did option 1. In this workout a cardio round is alternated with 6 minutes of intervals using the Ugi ball. Ugi is awesome! But if you don’t have one, the exercises can also be done with bodyweight or by substituting another ball or weighted object.
Charismatic Workout
Workout Breakdown
Part 1
100 High Knees or High Knees Skipping
Part 2 – 6 min intervals
Set your timer for 8 rounds of 10 seconds rest and 30 seconds work and go through the following exercises twice:
Ugi Burpees
Ugi Twist Tucks
Ugi Twist and Press
Toss and Catch Ugi
Part 3
100 High Knees or High Knees Skipping
Here are a few ways this workout can be lengthened:
1. Make the intervals in the 2nd part longer. Try 12 minutes, so set your timer for 16 rounds instead.
2. Double everything 200 reps skipping or high knees and 12 minutes of intervals, as mentioned above.
3. Add a part 4 (intervals, same as part 2) and a part 5 (cardio, same as parts 1 and 3).
Workout on Video
Exercise Descriptions
From standing, bring legs up with knees bent one at a time as high as you can. You can put hands out parallel to ground and try to hit hands with knees as you bring them up, alternating legs and doing this as quickly as you can. This exercise is like running on the spot, except that you are keeping back straight and driving knees up high with every rep.
High knee skipping is like jogging in place skipping but you bring each knee up as high as you can as each leg comes up.
Start with Ugi just in front of you. Squat down and place hands on Ugi, jump feet back, do a push up, still with hands supported on Ugi, jump legs in, then lift Ugi up and high overhead and return to floor. This is one rep.
Start in plank with hands on Ugi, bring one knee up and twist body bringing the hip on same side as that knee close to or touching the ball, return to plank and repeat on other side, continue alternating sides. For bodyweight version, start in plank and do knee to opposite elbow knee tucks, alternating sides.
Start in seated position with knees slightly bent, feet off floor, ball at right hip, twist body and bring Ugi to Left hip, then overhead, then left to right, then overhead, alternating sides.
In seated position with legs outstretched but relaxed, knees slightly bend, lean back a bit and throw up Ugi and catch it while balancing and holding core tight.
Have a great workout!
