Would you like to be lean and modeled in a minimum of time? Or do you just want to increase your intensity before summer falls off? Then you will love Pauline Nordin’s Metabolic Booster Workout! This high-intensity strength training puts a strain on your entire body in no time.
The training consists mainly of compound movements that hit several muscle groups at the same time and lead to high calorie consumption. This training focuses on exercises that are a real game changer for a healthy body, explains Pauline. The rest intervals between sets are short and challenge your strength and endurance. “If you use a shorter rest period, you can use lighter weights, which can reduce the risk of injury. However, the weights still feel heavy!” Says Pauline.
– It is important to manage the rest intervals. Use your watch, phone, or an interval timing app.
– Get a buddy. This is a fun workout with a healthy friend.
– Do this workout 2-3 times a week if this is your only strength training. Add in a few cardio sessions on opposite days. Or do it a few times a month for a challenging workout and / or whenever you are short on time.
– As you get stronger, you need to increase the weight lifted to push yourself.
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Exercise descriptions and tips
Position the bar on your upper trap muscles. Stand with your feet shoulder-width apart and toes pointed slightly outward. Keeping your abs tight and torso upright, lower them until your thighs are parallel to the floor. Focus on pushing through your heels as you travel up towards the starting position.
Pauline’s tip: Keep your head straight throughout the set.
Take a plank position on your hands and lower your body to the floor by bending your elbows. Push back until your arms are straight.
Pauline’s tip: Keep your abs tight to avoid excessive arching in your lower back.
With your feet shoulder-width apart and toes slightly outward, crouch and grasp the bar with a mixed grip. Keep your back flat, chest up, arms straight, eyes forward, and weight in your heels. Stand up by straightening your knees and propelling your hips forward. Be careful not to shrug your shoulders or lean backwards.
Pauline’s tip: Make sure you don’t round your lower back.
Bilateral standing dumbbell press
Grasp the dumbbells with an overhand grip. Position the dumbbells an inch or two outside your shoulders. Push the dumbbells up until your arms are no longer straight. Lower yourself towards the outside of your shoulders.
Pauline’s tip: Avoid covering your lower back. Hold your abs tight.
Underhand grip bent over row
Bend your waist forward and hold the bar with an underhand grip. Pull the bar to your upper waist. Return until your arms are outstretched and your shoulders are down.
Pauline’s tip: You can do rows of barbells with your torso 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) handle. Lower the bar on your chest, keeping your elbows close to your body. Slide the barbell back up until your arms are straight.
Pauline’s tip: Hold your chest and stomach tight.
Lie on your back with your lower back against the floor. Lift your upper back by contracting your abs. Back to the starting position.
Lie flat on a mat with your knees bent and feet flat on the floor. Contract your abs and sit all the way up, with your arms either in front of your chest or just in front of your neck.
Pauline’s tip: Control the movement – avoid using impulse.
MORE PAULINE NORDIN
Pauline Nordin, founder of the bold Fighter Diet fat loss system, is known for her no-nonsense approach to exercise and nutrition. Pauline was the trainer for the Nordic version of “The Biggest Loser”, where she led her team to victory. She is also the star / creator of NBC / Universal’s The Butt Bible, a training video that gets every butt in shape. Pauline was born in Sweden and moved to the United States to pursue her dreams.
For more information from Pauline Nordin, please contact her Bootcamp workout and Ask the Fighter Diet Girl Videos.
Further information about Pauline Nordin can be found under the following links: