METABOLISM-BOOSTING EXERCISES
Warning:
Before you start, don’t forget to warm up for at least 5 minutes! It’s important to properly warm up before
exercising to prevent any injuries.
Scissor Switch
Place your right leg forward in a lunge, extend left
arm overhead, and right arm down by side. Jump
straight up, switching arms and legs midair, landing
in a lunge with left leg forward and right arm extend-
ed overhead.
Squat Clap Jump
Extend your arms out to sides of shoulders and
lower to a squat, palms facing up.
Bring legs together and clap hands when jumping
up. Land in squat position. Repeat.
Pushup to Opposition Reach
Begin in a straight-arm plank with hands shoul-
der-width apart. Bend elbows in by sides and lower
torso towards floor keeping body straight. As you
press back up, extend right arm out straight in front
of shoulder, lifting left leg up behind hip, and hold for
1 count. Return to start.
Crawling Climbers
Get to a full plank position. Start doing a traditional
mountain climber by "running" knees into chest and
start to "crawl" forward by "walking" left hand forward
and then right. Keep repeating for 20 seconds.
Side Plank Press-Up
Lie on right side, keep right forearm on the ground
and left hand behind head. Stack your hips, right knee
bent under left. While pressing down extend left arm.
Keeping left arm extended, lift hips off the floor and
extend right leg, crossing it behind left into a full side
plank, reaching left arm up and looking up to it. Hold
for 1 count and lower back to starting position. Do 10
seconds on one side switch to the opposite.
 DETAILED INSTRUCTION
Metabolism is a process of calories to energy conversion. Boost it with this set of exercises suitable for your
body type. This 5-minute workout combines the cardio benefits with metabolically active-muscle building
moves for a double effect. It allows strengthening your muscles while burning fat. We recommend start
your morning with these exercises 5 times a week.

How it works:
For each set we recommend doing 10 reps as quickly as you can, but not
longer than 20 seconds

Take a 10-second break and begin next set

After finishing all 5 sets take a 2-minute break and measure your pulse.
It should be in a target zone. Regulate the tempo accordingly

Drink some water

Repeat the whole round up to 3 times

Years Target Pulse Zone

20-30
120 160

30-40
115 150

40-50
110 140

50-60
105 130

60+
95 120

Warning:

Always consult your physican before practising new exercises regarding your individual target pulse norms