Using PHA, Compound Strength AND Low Impact Cardio Kickboxing, this ALL STANDING, NO JUMPING, MetCon, short for METABOLIC CONDITIONING, workout involves using these mulitple training techniques to optimize your metabolism and help you lose weight. By using mulitple muscle groups during our strength work we will get your heart rate pumping, and use power, strength, endurance and flexibility to get you in great shape. We being with 2 rounds of PHA, Periferal Heart Training, where we alternate between upper and lower body strength moves. Then we will combine those moves for a Compound Strength exercise, increasing the interval time from 30 seconds for the PHA to 45 seconds for the compound strength. Then we take a short rest and do 2 rounds of Low Impact Cardio Kickboxing to round out each circuit. This switching between strength and cardio as well as training techniques, will create stress on the entire body, which BURNS fat. We will also be toning lots of muscles at the same time, so this is a very time efficient workout. Best thing is that tone, lean muscle looks great AND burns more calories, so it increases your metabolism, even while you sleep. This all standing workout will have you feel the burn and wiping the sweat. You will fee so accomplished when you are done. You will have more energy and have a great day.

In this MetCon, I am using light, medium & heavy dumbbells. If you don't have dumbbells and are just beginning, grab 2 cans of soup of water bottles. More advanced, you know what to do! Pick up heavier dumbbells. Are you ready to burn fat, increase metabolism and have fun? Let's GO!

If you are just finding the channel, please subscribe and keep exercising with us, I am glad you are here. At Fab and Fit Over 40, my goal is to give you safe and efficient workouts that will allow you to reach your goals with 30 minute workouts that target specific muscles and cardio moves in the workouts. Are you ready to increase your metabolism? As you build this lean muscle with strength training, you also reduce your body fat. That is because that lean muscle you create needs more calories to exist on your body than fat does so it has to burn the fat away. Strength training is the best way to increase metabolism and change your body composition for Women Over 40. Aging is a fact of life, gaining more fat as we age IS NOT! That is why I create workouts to keep you in the best possible shape you can be in. Are you ready to reach THAT goal? Let's GO! #strengthtrainingforwomenover40 #circuittraining #totalbodyworkouts

HERE IS YOUR WORKOUT:

Shoulder row
Stationary lunge deadlift
Repeat
Combine
*cross punch/front knee

Back row
Stationary lunge deadlift
Repeat
Combine
*Step tap, step kick

Hammer to one shoulder
Wide squat
Repeat
Combine
*Jab cross/jab cross/knee

Overhead press
Side lunge
Repeat
Combine
*Hook/upper cut/hook/back kick/front kick

Tricep chop
Curtsy lunge
Repeat
Combine
*cross punch/oblique crunch


How to find your cardio heart rate range. Take 220-your age, take that number, specific to you because of your age, and multiply it by .65 and .85. That is 65-85% of your max heart rate. Those numbers are your cardio range. Within that range you burn fat. At the low to middle of that range, you burn most of your calories from fat, around 70-80% of total calories burned. At the high end of the range you burn 50% your calories from fat. So you can see, at both ranges you would burn about the same amount of fat calories. Therefore, it is much safer and healthier to work in the mid range, vs working so hard that you are struggling to breath at the high end of this range. Safe, low impact cardio and compound strength moves, allow you to burn fat safely and efficiently.

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LEGAL DISCLAIMER:
All information provided by Rhoda and Fab and Fit Over 40, is of a general nature and is furnished for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual's specific health conditions.

You should always consult your physician or other healthcare provider before starting or changing your exercise program.

Understand that there is a risk of injury associated with participating and using an exercise instructional video.

You assume full responsibility for any and all injuries, losses and damages that you might incur while participating in this program. You are fully responsible for all injuries, claims, or damages.PHA

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