Pauline Nordin’s Metabolic Booster Workout
By PAULINE NORDIN
Want to get lean and sculpted with a minimal time investment? Or are you just looking to amp up your workout intensity? Either way, you're going to love this Metabolic Booster Workout. Inspired by the programs featured on my Live Life Lean fitness app, this high-intensity resistance-training program will tax your entire body in minimal time.
The workout is composed of mostly compound movements, which hit several muscle groups simultaneously and result in a high calorie expenditure. It focuses on exercises that are real game changers for a fit body. The rest intervals between sets are short, challenging your strength and endurance. When you utilize a shorter rest time, you'll be able to use lighter weights, which can lower the risk of injury. However, the weights will still feel heavy.
[Read More: Pauline Nordin's Butt of Steel Workout]
A Few Tips:
- It's critical to manage the rest intervals. Use your watch, your phone or an interval-timing app.
- Grab a buddy. This is a fun workout to do with a fit friend.
- Do this workout two to three times a week if this is your only resistance training. Add a few sessions of cardio on opposite days. Or perform it a few times a month for a challenging workout and/or whenever you're short on time.
- As you get stronger, be sure to increase the weight to push yourself.
Position the bar on your upper trap muscles. Stand with feet shoulder-width apart and toes turned out slightly. Keeping your abs tight and torso upright, lower down until your thighs are parallel to the floor. Focus on pushing through your heels as you drive upward toward the starting position.
Pauline's Tip: Keep your head up and eyes focused straight ahead throughout the set.
Get in a plank position on your hands and lower your body to the floor by bending your elbows. Push back up until your arms are straight.
Pauline's Tip: Keep your abs tight to avoid exaggerated arching in your lower back.
Standing with your feet shoulder-width apart and toes pointed slightly outward, squat down and grasp the bar using a mixed grip. Keeping your back flat, chest up, arms straight, eyes forward and weight in the heels, stand up by extending the knees and driving your hips forward. Make sure to not shrug or lean backward.
Pauline's Tip: Be certain not to round your lower back.
[Read More: 8 Must-Have Veggies for Building Muscle]
Bilateral Standing Dumbbell Press
Grasp the dumbbells with an overhand grip. Position the dumbbells an inch or two outside of your shoulders. Press the dumbbells upward until your arms are just shy of straight overhead. Lower to the outside of your shoulders.
Pauline's Tip: Avoid overarching your lower back. Keep your abs tight.
Underhand-Grip Bent-Over Row
Bend forward at the waist while holding the bar with an underhand grip. Pull the bar to your upper waist. Lower the bar until arms are extended and shoulders are stretched downward.
Pauline's Tip: You can do barbell rows with your upper body parallel to the floor or at a 45-degree angle.
Narrow-Grip Bench Press
Lie on a bench and grasp the barbell with a shoulder-width (or slightly narrower) grip. Lower the bar to your chest, keeping your elbows close to your body. Push the barbell back up until your arms are straight.
Pauline's Tip: Keep your chest out and stomach tight.
Lie on your back with your lower back pushed against the floor. Raise your upper back by contracting your abs. Return to starting position.
Lie flat on a mat with bent knees and feet flat on the floor. With your arms either across your chest, held straight in front of you or behind your neck, contract your abs and sit all the way up.
Pauline's Tip: Control the movement and avoid using momentum.
Readers -- Have you ever incorporated compound movements as part of your workout? If so, what were the results? What are some techniques you've used to amp up the intensity of your workout? Leave a comment below and let us know.
International fitness expert Pauline Nordin made her mark in the fitness industry as the primary trainer of hit TV show, The Biggest Loser (Nordic version). With an extensive background in bodybuilding and personal training, she founded the highly successful fitness program Fighter Diet, an e-book program that advocates an effective fat-loss system while placing emphasis on strength training and a healthy diet.
Pauline is also the face and founder of NBC's The Butt Bible, a workout video featuring a fitness system that helps beat any backside into shape. She has more than 1 million followers on social media and has established a community where fans can hang out, be inspired and inspire others.