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The Metabolism-Boosting Workout

Increase metabolism and improve mobility, stability and pillar strength with this workout.

1
Sets: 1
Weight:
Reps: 20
Time:
Distance:
Intensity:
1. Stand in an athletic base position with your hips and knees slightly flexed and your arms bent in front of you. 2. Jump rapidly up and down, about two inches on each jump, while keeping your tors...
2
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Stand with your back straight, knees unlocked, and arms at your sides. 2. Lift one foot off the ground and squat back and down a few inches with the other leg. 3. Contracting the glute of your s...
3
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Stand tall on one leg with your arms out to your sides and shoulder blades back and down. 2. Keeping a straight line from your ear to ankle, bend forward at the waist and raise your non-standing l...
4
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Start in a standing position. 2. Grab right ankle with the right hand and pull heel to glute as the left hip and ankle extend. 3. Step forward with right foot and repeat stretch on other side. 4...
5
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Stand tall with your arms at your sides. 2. Step back with one foot into a lunge and contract your back glute. 3. Reach the hand of the back leg overhead and bend your torso toward your other han...
6
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Lie face down on a stability ball with chest up, back flat, and arms straight 2. Pull shoulder blades together, then lift arms up and out forming the letter "Y" as if looking from above Be sur...
7
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Lie face down on a stability ball with chest up, back flat, and arms straight 2. Pull shoulder blades together, then lift arms up and out forming the letter "T" as if looking from above Be sur...
8
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Lie face-down over the top of a Stability Ball so that your back is flat and your chest is off the ball and bend your elbows to 90 degrees. 2. Keeping your thumbs up, glide your shoulder blades ba...
9
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Lie face down over the top of a stability ball so that your back is flat and your chest is off the ball. 2. Your arms should hang straight down in front of you. 3. Initiate the movement by glidin...
10
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you. 2. Keeping your torso stable and hips square to the ground, bend your elbows to lowe...
11
Sets: 1
Weight:
Reps: 15
Time:
Distance:
Intensity:
1. Lie faceup with your arms at your sides, knees bent, and heels on the ground. 2. Bend your knee on one side, bring it toward your chest, and hold it there. 3. Fire (squeeze) your glute to lift y...
12
Sets: 1
Weight:
Reps: 15
Time:
Distance:
Intensity:
1. Lie faceup on the floor with your arms at your sides and your heels on a stability ball. 2. Keeping your legs straight and your toes pulled toward your shins, raise your hips so your body forms a ...
13
Sets: 1
Weight:
Reps: 15
Time:
Distance:
Intensity:
1. Stand in a quarter-squat position with your feet hip-width apart and a mini band above your knees. 2. Walk forward with small steps as you drive your elbows back with each step. 3. Continue for ...
14
Sets: 2
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Start in a modified push-up position with your hands on the ground and your toes on a stability ball. 2. Keeping your torso stable and your back flat, pull your knees and the ball toward your ches...
15
Sets: 2
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Attach a rope to the high pulley of a cable machine and grab it with both hands. With your side to the machine, get in a half-kneeling position with your inside foot up and outside knee on a soft m...
16
Sets: 3
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Holding a barbell across the back of your shoulders, place your back foot on a box or bench and step out into a lunge. 2. Lower your hips toward the floor by squatting back and down. 3. Without ...
17
Sets: 3
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Stand hinged over at the waist holding a dumbbell in one hand. 2. Slide your shoulder blade back and then drive your elbow toward the ceiling, pulling the weight up toward the side of your rib cag...
18
Sets: 3
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Stand on one foot with your knee slightly bent, holding a dumbbell in each hand with an overhand grip (palms facing toward you). 2. Hinge forward at the waist, lowering the weights as your non-sup...
19
Sets: 3
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Hang from a pull-up bar with a neutral underhand grip. 2. Keeping your legs still and initiating with your shoulder blades, pull your chest to the bar. 3. Lower yourself to the starting position...
20
Sets: 3
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Stand holding a pair of dumbbells on your shoulders with your palms facing forward and your front foot on a stable, thigh-high object. 2. Shift your weight forward onto your front leg, taking your...
21
Sets: 3
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you. 2. Keeping your torso stable and hips square to the ground, bend your elbows to lowe...

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.