1. Shoulder & Back 10 Minute Metabolism Booster A 1.Jumping Jacks: 10 reps 1. Begin by standing with your feet together and arms at your sides. Tighten your abdominal muscles to pull your pelvis forward and take the curve out of your lower back. 2. Bend your knees and jump, moving your feet apart until they are wider than your shoulders. At the same time, raise your arms over your head. You should be on the balls of your feet. 3. Keep your knees bent while you jump again, bringing your feet together and your arms back to your sides. At the end of the movement, your weight should be on your heels. 4. Repeat the exercise for recommended repetitions. Research shows that a short blast of intense exercise can boost metabolism for the entire day more effectively than a workout that's slow and steady. Even 10 minutes can have a lasting impact on heart health and mental acuity. 10 Minute Metabolism Boosting workout includes: 10 Jumping Jacks 10 Push-Ups 10 High Knees 10 Reverse Lunges each leg 10 Squats Repeat exercises for 10 minutes (Increase difficulty by increasing reps by 1 each round or decrease difficulty by decreasing reps by 1 each round). Safety First: These exercises are intended for healthy adults capable of safely performing the exercises demonstrated herein. Not all exercises may be appropriate for your current level of fitness. By participating in these exercises, you acknowledge and understand there may be health risks associated with activities requiring physical exertion. Consult your physician before starting any exercise program. Consult MediFit fitness center staff if you have questions regarding these or other appropriate exercises for your current fitness level. Questions: Contact the Wellness Center at 314.554.6292. 10 MINUTE METABOLISM BOOSTER 2. Push-Ups: 10 reps 1. Lay face down on the ground. Try to keep your elbows pressed into your body as much as possible. Press your palms against the ground. 2. Push up off the ground. At this point, you are now in the starting position of a normal push-up. 3. Tighten your glutes and abs. Lower your upper body toward the ground by bending your elbows. Keep your back straight and keep your shoulder blades pinched together throughout the movement. 4. Raise yourself back up to the original starting position. 5. Repeat this action again for recommended repetitions. * Modified Push-Ups are done the same way, except for you will pivot off your knees instead of your toes (see below). B A B * * Modified Push-Ups

2. 10 Minute Metabolism Booster 5. Squats: 10 reps 1. Stand with your feet apart slightly wider than the width of your shoulders. Plant your feet firmly on the ground with your weight on the heels to prevent yourself from rolling up onto the balls of your feet. 2. Start with your hands in front of your torso. The arms should be in a comfortable position as they act as counter balance to the motion of the exercise. You can hold the hands together or apart. 3. To get into the squat, bend both knees so they come out slightly over the top of your feet. This means lowering your hips down below your knee caps in a straight line. When you squat down your knees should follow the direction of your toes. If you notice your knees caving inward or outward realign them with the toes. As you lower yourself into the squat position, raise your arms to shoulder height. 4. Ensure the spine is in line with the center by bending over hips and curving out slightly as you reach the base of the squat. The entire torso region should remain in a vertical position. Keep your weight in your heels and not in your toes, which will help keep your chest up. 5. Keep eyes staring straight ahead in line with the horizon. Keeping eyes fixed prevents the speed of the exercise getting you dizzy or disorientated. 6. Stand back up straight with the knees slightly bent as you come up out of the squat position. Your arms are still out in front of you. On the way back up out the squat you should lower you hands back down to the starting position. 3.High Knees: 10 reps 1. Stand in place with your feet hip- width apart. 2. Drive your right knee toward your chest and quickly place it back on the ground. Follow immediately by driving your left knee toward your chest. 3. Continue to alternate knees as quickly as you can. During the first couple of sets start out slowly to prevent pulling a muscle. A B1 4. Reverse Lunge: 10 reps 1. Stand with your legs shoulder width apart. 2. Begin the Reverse Lunge by stepping backward, planting your foot, and then bend your front leg until it reaches about a 90 degree angle. The knee of your rear leg should also flex until it almost touches the floor. 3. Then, complete the rep by pushing up with your front foot and leg until you’re again in the starting position. 4. Repeat with the other leg. 5. Continue doing reverse lunges in this alternating leg pattern until all of the reps you want to do are completed. *Make sure to keep your head forward and upper body upright throughout the exercise. A B A B C B2