Burn More Calories in Less Time

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The goal of metabolic conditioning is to train your body to work at a higher intensity and increase the efficiency of storage and delivery of energy.

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Build More Muscle

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With full-body training (assuming appropriate loads and rest), you’re targeting any given muscle group two to three times per week for increased muscle growth.

 

Increase Strength

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Compound exercises such as the squat, dead-lift and bench press variations are full-body movements that require the most total-body effort to execute. By making these exercises the mainstay in your workout program, you’ll be challenging your body to continuously — and effectively — build strength.

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Maximize Workout Efficiency

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Focus on the major multi-joint exercises that work your entire body you’re stimulating the same muscles using one exercise in lieu of multiple exercise machines, for example leg curls, hip extensions and leg extensions. 

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Have Greater Flexibility

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Have an open mind to be able to workout anywhere anytime.  There are many ways to utilize the smaller to larger space for you to get the full body workout you desire.

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Upper-Body Workout Benefits 

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Using weights is good for your heart.

Strength training exercises like lifting weights can boost your heart health.

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It improves your posture.

A strong back is essential to good posture.

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It reduces the risk of injury.

Use proper form when you work on your arm, shoulder, chest and back muscles.

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Lower-Body Workout Benefits

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Improve Agility and Balance

By strengthening your lower core, you’ll improve agility and balance. This means you’ll be able to avoid falls and injuries during workouts.

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Boost Stamina and Metabolism

Increased stamina is directly related to the strength of your lower body muscles.

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Reduce Pain

Strengthening your lower body can reduce overall muscle pain.  

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Improve Bone Health

The painful effects of arthritis and osteoporosis can be minimized by maintaining lower body strength.

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Lower Back Exercise Benefits

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Partial curls

Strong abdominal muscles play a significant role in supporting the spine and can also help keep the hips properly aligned.  

• Lie back on the floor and bend the knees, keeping the feet flat and hip-width apart.

• Cross the hands over the chest.

• Breathe in deeply.

• On the breath out, engage the abdominal muscles by pulling in the stomach.

• Gently raise the head and shoulders 2 inches off the ground while keeping the neck in line with the spine.

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Seated lower back rotational stretches

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The seated lower back rotational stretch helps relieve pain, working the core muscles and strengthening the lower back.

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Superman

• Lie face down on the ground and stretch both arms out in front of the body, keeping the legs stretched out and flat on the ground.

• Raise both the hands and feet, aiming to create a gap of about 6 inches between them and the floor.

• Try to pull in the bellybutton, lifting it off the floor to engage the core muscles.

• Keep the head straight and look at the floor to avoid neck injury.

• Stretch the hands and feet outward as far as possible.

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Cat stretches

The cat stretch can help lengthen the back, make it stronger, and ease tension in the muscles.

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Lying lateral leg lifts

Lying lateral leg lifts work the hip abductor muscles. These muscles support the pelvis and can help reduce strain on the back.

Keeping these muscles strong is essential, as they help a person maintain their balance and can affect mobility.

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Pelvic tilts

The pelvic tilt exercise can release tight back muscles and keep them flexible.

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Knee-to-chest stretches

Doing a knee-to-chest stretch can help elongate the lower back, relieving tension and pain.