Torch unwanted fat and tone up in one simple, hard-hitting and metabolism-boosting workout.
THE world may not have heard of METcore just yet, but it will.
The metabolic conditioning workout, which throws in an element of Pilates, is a must for those who are looking to shift fat and get lean while sculpting muscle.
It’s hard work and requires discipline, but these types of workouts have been increasing in popularity for a reason.
“Metabolic conditioning is exceptionally effective for weight loss,” explains fitness trainer Elissa El Hadj.
“It creates a bigger metabolic boost by activating more muscle fibres, in turn helping you burn the fat and keep it off.”
This METcore workout from Elissa is designed to speed up metabolism and burn fat, but the catch is that you have to work at a seriously intense pace.
So, keep it controlled, focus on good form and you will benefit from a toned figure, a strong core and a healthy, aligned body.
KIT YOU’LL NEED:
• Dumbbell • Medicine ball • Kettlebell
HOW TO DO IT: Perform one move after the other ina circuit-style format for the allotted reps
STANDING CRUNCH AND SQUAT
Areas trained: SIDES, STOMACH, BOTTOM, QUADS, CORE
With your feet shoulder-width apart and hands placed gently behind your head with your elbows wide, twist your torso to the left while lifting your left knee as high as possible, touching your right elbow to your left knee.
Return to the centre, then drop into a deep squat position.
Repeat on the other side, raising your right knee and rotating your left elbow toward the right knee.
Return to the centre and back into a deep squat position.
DO: 20 REPS PER SIDE
SAFETY TIP: Keep shoulders back and chest up throughout
RUSSIAN TWIST BICYCLES
Areas trained: STOMACH, SIDES, QUADS
Sit on the floor and lean back so that your torso is at a 45-degree angle.
Lift your feet off the ground. Holding a medicine ball or dumbbell, extend your arms straight out in front of you.
Bring your left knee to your chest and extend your right leg while twisting your torso as far left as you can.
Repeat on the other side.
DO: 10 REPS PER SIDE
SAFETY TIP: Don’t hunch your shoulders as you twist
WEIGHTED JUMP LUNGE
Areas trained: BOTTOM, QUADS, CORE
Take a large step forward with your left foot in front and hold a dumbbell or medicine ball at the outside of your right hip.
Bend both knees and lunge deeply.
Quickly extend your legs, jumping in the air and switching legs so you land with your right leg in front.
At the same time bring the ball round to your left hip. Land in a deep lunge.
DO: 20 REPS
Areas trained: BOTTOM, THIGHS, CORE
Stand with your feet very wide (sumo stance) and turned out.
Hold either a kettlebell or dumbbells in front of your chest.
Perform mini jumps, staying low the entire time. Remain in the deep squat while jumping.
DO: 25 REPS
SAFETY TIP: Keep your torso upright and gaze forward throughout.
Areas trained: HAMSTRINGS, BOTTOM, LOWER BACK, CORE
Holding a dumbbell in your right hand with your arm straight, raise your right leg a little way off the floor behind you.
Make a straight line from the crown of your head to your heel.
Once you have your balance, tip forward to reach the dumbbell toward your left foot while allowing your right leg to lift behind you like a pendulum.
Keeping your weight in your heel, push back up to the starting position using your hamstrings.
Perform these movements in a very slow and controlled manner.
DO: 10 REPS PER SIDE
SAFETY TIP: Keep a slight bend in the knee of your standing leg throughout
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