How Has Your Metabolism Changed with Age?
The trainer: Ricardo Rose, instructor at EverybodyFights in New York City
- 10 to 15 minutes of prep: stretching, mobility work, exercises to increase heart rate (jumping rope, shadow boxing)
- Run 1 mile or row 1,500 meters
Directions: Perform all six movements as described. Rest 20 seconds between exercises and 1 minute between circuits. Do 4-6 rounds.
1. Wide-to-Elevated Pushups: 10 reps wide, 10 reps elevated
Start in pushup plank position with your hands wider than shoulder width. Do 10 wide pushups, then elevate your feet on a step or chair, positioning your hands shoulder-with apart. Perform 10 more pushups. To make it easier, do 20 pushups from your knees. To make it harder, do 15 reps at each position.
2. Heavy Kettlebell or Dumbbell Squats: 8 to 10 reps
These should be about 70-80% of your 1-rep max (as heavy as possible for 8-10 reps so the later reps are difficult). Hold the weight in both hands, standing with feet shoulder-width apart. Lower into a squat, pausing briefly at the bottom of the movement, then drive through your heels to stand.
3. Double Crunches: 1 minute
Lie flat on your back with legs straight and arms extended to your sides. Sit up with your shoulders off the ground as you bend your knees toward your chest, lifting your feet off the ground. Keep your arms to your sides throughout the movement, then return to the starting position. To make it harder, raise your hands above your head at the starting position and reach for your toes on the crunch.
4. Burpees With Pullups: 10 reps
Find a setup where you can jump to a pullup bar. Start in a standing position and proceed into a burpee: Drop into a pushup position; do one pushup; and explode your feet toward your hands. From here, jump up to grab the pullup bar and perform one pullup, then drop back to the start position and repeat. To modify, complete 10 burpees and 10 pullups (using a band for assistance, if necessary) separately.
5. Curl to Overhead Press: 15 reps
Holding dumbbells, stand straight up, making sure your elbows are in front of your ribs. Curl the dumbbells to shoulder level and begin an overhead press. When overhead pressing, squeeze your glutes and keep your core engaged to prevent arching in the lower back.
6. Kettlebell Swings: 1 minute
Start with feet shoulder-width apart, with both hands on the horns of a kettlebell. Relax your shoulders away from your ears and pin your shoulder blades together. When hinging, don’t let the bell drop below your knees. Reach your hips back and squeeze your glutes from the bottom of the swing into full extension through your hips at the top.