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     Fitness Tips For 6/29/2016

Metabolic Workout Program

Take Your Metabolic Workout on The Road By M. Hinkson I am 70 years old retired U.S. Navy Captain. I do and enjoy a wide variety of exercises, mainly for condition maintenance. As I observe runners, joggers, and walkers in action on the road, many do not seem to enjoy it. One gets the feeling that something is missing. Here is what I do to turn my walk or run into a good metabolic workout. Time = 20 minutes Equipment = a pair of three (3) pound dumbbells. Nothing heavier. Outfit = Anything comfortable for you. The Exercises: Dynamic stretch = Three (3) minutes Start your walk or run slowly, with one dumbbell in each hand. Allow the dumbbells to rest on your fingers, with minimal grip squeeze. (low tension). Perform each exercise as you walk or jog. Choose a pace that allows you to walk or jog and perform dumbbell movements at the same time. Perform each exercise for 10 to 15 repetitions. No rest between sets. Exercise for 20 minutes. If you cannot do all the exercises, do as many as you can or each 10 minute session. End exercise is the best part. You can do this once or twice a week as part of your cardio work outs. Upper Body: 10 minutes Chest Fly: Shoulder level, chest level, and low abdomen level. Do ten (10) to 15 reps each level. Back Rows: Slightly higher than shoulder level, chest level, and lower abd level. Do 10 to 15 reps each. Traps: Upright rows. 10 to 15 reps. Shoulders: Side raises, front raises, bent forward raises. Do 10 to 15 reps each. Arms: Three biceps curls followed immediately by three triceps kickbacks. Keep elbows tight at your sides. Do 10 to 15 reps. Lower Body: 10 minutes Legs: Walk or jog five steps, then squat and jump. Do 10 to 15 reps. ABS: Walk or jog three (3) steps and bend right knee to abdomen followed by the same with left knee. Do 10 to 15 reps. Legs: Walk or jog three (3) steps then do right lunge followed by the same with left leg. Do 10 to 15 reps. ABS: Mountain climbers 10 to 15 reps. End Exercise: Jumping Jacks - 5 superset with burpees - 5. Do three (3) rounds. Static stretching, hydrate. Submit A Fitness Tip If you have a tip you'd like to share e-mail it to us
Metabolic Workout Program

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