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     Fitness Tips For 6/29/2016
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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.


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Metabolic Workout Program

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