You are going to feel this one in your SIX PACKS Guys! Get ready to BOOST your METABOLISM and Strengthen your CORE with this Home Exercise. It’s about to get HOT & SWEATY and I also have an Alphie update for you.
Working on your body through daily exercise, using our recipes and nutrition plan and so importantly working on your mindset is essential. You will get support & advice from our Monthly Calendar and Monthly Challenges that will really help you maximise your results and be the best version of yourself! To get those results you crave for join Our Free Monthly Challenges
Total-Body Benefits of High Intensity Metabolism Boost & Core Strengthening Workout
Metabolism Booster : Your metabolism is the process your body uses to make and burn energy from food. You rely on your metabolism to breathe, think, digest, circulate blood, keep warm in the cold and stay cool in the heat. It is true that raising your metabolism helps you burn more calories and increase weight loss.
Strengthen & Activate your Core : Having a strong core can help your body’s performance in daily activities, sporting activities and can even help prevent injuries. The function of your core muscles is to stabilise your joints, which reduces wear and tear and helps to protect structures throughout your body. You cannot strengthen your core muscles just by doing regular sit-ups or by planking. Sometimes your superficial muscles can compensate for weak core muscles. Teaching your body to activate your core muscles can improve and allow your body to function at it's full potential.
Think of a strong core as your body’s support system – the muscles that help you stand taller, move more smoothly and potentially even lift more weight safely. By stabilizing your spine, your core muscles provide you with a strong, stable foundation for everyday activities like lifting heavy objects and assisting with movements that require balance and coordination. A strong core may also help boost your workout performance too, which could translate into both a better fitness level and faster results.
Targeted workouts can be great for engaging and strengthening the core, but total body workouts also help you build core strength too! Aim for a mix of training that works your core in a multitude of ways, including exercises that involve challenging the core muscles.
Remember that It takes time and consistency to start seeing good results and to achieve a full body transformation. The bottom line is 'it has to become a lifestyle' or the weight and body fat will eventually come back if you stop exercising. That is why we say '20% Exercise and 80% Nutrition!' Eating a healthy balanced diet accompanied by regular exercise is essential in maintaining physical and mental health and well-being. Not only are these effective in preventing excess weight gain or in maintaining weight loss, but healthier lifestyles are also associated with improved sleep and mood.
Together exercise and nutrition can...
- Make you feel happier
- Help with weight loss
- Strengthen your muscles and bones
- Increase your energy levels
- Reduce your risk of chronic disease
- Improve your skin health
- Definitely help your brain health and memory
- Really help with relaxation and sleep quality
We can help you with this on the 5 Day Better You Program
Our 5 Day Better You Program will help with you with your Mindset, Nutrition and Fitness and you will be able to engage with one of our amazing BTES coaches who will facilitate a Customised Nutrition Plan just for you! You will also make new friends and be part of our amazing community.
High Intensity Metabolism Boost & Core Strengthening Workout ! What are we doing in today's workout?!
High Knee Weight to Waist : Add weights to this if you want to! Take your same knee across to your same arm and bring your knee in high, lifting in towards your chest. Extend your arms out in front and hold one weight in both hands, keeping your hands together. Keep your arms out in front and bringing your knee in to touch the weight in your hands, For this exercise I am using a 5lb weight, if you want to use a weight then make sure it gives you that challenge that you need. Own It! Lift up and squeeze and keep the momentum going strong!
Side Lunge Row Overhead L & R : Keep your legs wide apart and push your knee into the mat. Lift up and down with the weight, keep one knee bent and one leg straight as you pull your core in tight. Rest your right arm to your left leg with the weight and then switch to the other side. Bring your arm to rest and create a great momentum! Tap down and then up to the sky. Keep going and you will find this exercise will really boost your metabolism!
Alt Side Plank Crunch : Go down into a side plank position and crush your knee in towards your chest. Bring your legs up and crunch! Keep one knee on the ground and crunch and then swap to the other side. Hold your hand towards your head and keep your elbows bent as you lift up and squeeze nice and tight. Keep your body steady in the side plank position. Stay Positive, you got this!
Full Sit Up Row : Sit on your booty and lift your legs up, bringing your toes off the ground. Keep your heels down and squeeze all the way through, going down all the way with control. Bring your body up with the weight in both hands. as you lift your body up take the weight over to the side. Keep those obliques working as you row from side to side. Lift up and keep your core engaged. You can do this!
Mountain Climbers : Place your hands at the top of your mat and bring your knees in towards your chest. Pull your core in tight and bring your right leg in, your left leg in and then out to the sides. Bring your hands directly underneath your shoulders always pulling one leg in and then the other leg. Take it over to the side, crunch and then extend all the way through. Squeeze, extend and hold your core in tight. Ensure you extend across your whole body. Push down into your hands and hold your abs in tight. Every single rep will make a difference and it will boost your metabolism and keep burning that fat. You are creating strength inside of yourself!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Want more ... another great workout to try is the 11 -Line Abs - get a Toned Core! This workout will tone your core and give you the 11-line ab definition you deserve!
Leave your comments below, let me know what workouts you want to see next!
Love,
Rebecca
