If we want to keep our metabolism roaring, it is essential to switch things up in our workout. We do a lot of different moves throughout the month, and while our staple moves like squats and lunges should be a part of our regular routine, after a while they get boring. To keep things fresh and to keep our metabolism from flat-lining, we need to create a little variety and change up the intensity.

By adding a pulse (slower repetition) to our squats and lunges we can activate the fast-twitch muscle fibers of our body. For example, instead of doing 10 regular squats, today we will do 10 squats with 3-5 pulses each time we hit the squat position. Adding this small move to the exercise will add the variety we need and give us a serious muscle burn.

When it comes to exercising, many people are quick to rush through it. However, doing the reps slowly will engage our muscles better than rushing through it. Holding the position of an exercise can also make a big difference in the results we see. Today, try holding your squat or lunge for a few seconds longer for each repetition.

Day 20 exercises: 2-3 sets of 10

• Squat with Pulse
• Reverse Lunge with Pulse
•  Lateral Speed Runners
• Wall Sit – minimum of :60 (If you can’t hold your wall sit for a full :60 yet, break it up into smaller pieces that equal :60. But don’t quit till you get it all done!)

Bonus: Metabolic Up-Downs – This is an exercise you can do right now, which or without weights. It’s called an up-down, and you just go from kneeling to standing to kneeling again. The exercise is very simple, but it comes with a long list of benefits.

1. It works your entire body. And the better your musculoskeletal fitness, the better your health.
2. It elevates your heart rate. Any time you go from the floor to standing and back down again, you’ll raise your pulse. Sounds kinda like a burpee, and we know how good they are for us!
3. Since the movement pattern is so simple, you can do it for long periods, which burns a massive amount of calories and improves your conditioning.
4. It stretches your hip flexors. These muscles are notoriously tight on most men and women because of the long periods of time we spend sitting—in cars, at desks, on couches.

How to Do It: Perform 10 to 20 reps with just your body weight to groove the pattern and warm up. Then kick up the intensity and rev your metabolism by adding weight.

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Extra Credit: End your workout with a nice long pigeon pose stretch. After this workout, your legs and glutes will be screaming for a good stretch!

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Day 20 “how to” videos:

Squat with Pulse: Perform this move doing 3-5 “pulses” for each repetition. Repeat 10 times for each set.

Reverse Lunge with Pulse: Make sure you stand tall and step back with your knee directly over your foot. Pulse 3-5 times per repetition.

Lateral Speed Runners: Leg and core stability exercise

Wall Sit: You know how to do this one…and you know it’s a great exercise to target the entire thigh area, your quad, your inner thigh, the back of the leg, the hamstring, and your glutes!