Get ready to buy a smaller pair of pants. This cutting-edge fat-loss plan will make you stronger and leaner in just four weeks
T-Stabilization
Assume a pushup position with your hands slightly wider than your shoulders. Your body should form a straight line from your ankles to your head. Brace your abdominals—as if you were about to be punched in the gut—and maintain that contraction for the duration of this exercise. Keeping your arms straight and your body rigid, shift your weight onto your left arm and rotate your torso up and to the right until you're facing sideways. Pause, then lower back down to the starting position. Rotate to your left. That's one rep. Continue to rotate back and forth.
½ Turkish Getup
Lie faceup with your right leg bent and your left leg flat on the floor. Raise your right arm straight overhead while keeping your shoulder away from your ear. Roll onto your left side and prop yourself up. Then raise your hips, squeeze your glutes, and straighten your left arm. Pause, then lower your hips and return the way you came, to the elbow and then the floor. Repeat on one side then switch sides. Progress by holding a dumbbell in the hand that reaches up.
Jump Squat
With your feet hip-width apart, squat until your thighs are parallel to the floor, and then jump as high as you can. Allow your knees to bend 45 degrees when you land, pause in
deep squat position for 1 full second, and then jump again. Progress by holding dumbbells at arm's length next to your sides.
Single-Arm Dumbbell Push Press
Stand holding a dumbbell just outside your shoulder, your palm facing your neck. Dip your knees, and explosively push up with your legs as you press the dumbbell straight over your head. Return to the starting position. Perform all your reps on one side, and then switch arms and repeat.
Split Squat
With your arms hanging at your sides, stand in a staggered stance, your left foot in front of your right. Keeping your torso upright, lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Return to the starting position. As you are doing the movement, think about driving your weight through your front heel. Perform all your reps on one side, and then switch legs and repeat. Progress by holding dumbbells at arm’s length next to your sides.
Dumbbell Row
Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it’s almost parallel to the floor. Let the weights hang at arm’s length from your shoulders. Then pull the weights to the sides of your torso by squeezing your shoulder blades toward your spine. Lower to the starting position and repeat.
Single-Leg Straight Leg Deadlift
Stand tall with your knees slightly bent. Lift your right leg. Keeping your lower back naturally arched, bend forward at your hips and lower your torso until it’s nearly parallel to the floor. Reach toward the floor with your opposite arm. Pause, and return to the starting position. Do all your reps, switch legs, and repeat. As you get stronger, hold a dumbbell in the hand reaching for the floor.
Pushup to Mountain Climber
Assume a pushup position with your arms straight. Your body should form a straight line from your head to your ankles. Without allowing your lower-back posture to change, lift your right foot off the ground and move your right knee toward your chest. Return to the starting position, and repeat with your left leg. That’s a mountain climber. Now do a pushup. That’s 1 rep.
Alternating Side Lunges
Take a big step to your left and lower your body by pushing your hips backward and bending your left knee. Go as deep as you can while keeping your left heel flat on the floor. As you lower your body, bend forward at your hips and touch your right hand to the floor. Return to standing, and then repeat the movement on the right side this time. That’s 1 rep. Continue to alternate sides with each rep.
Burpee
Start standing. Push your hips back, bend your knees, and lower your body into a squat until your hands are on the floor. Kick your legs backward into a pushup position. Do a pushup, and then quickly bring your legs back toward your torso and return to the squat position. That’s 1 rep.
Rachel Cosgrove, C.S.C.S., is the owner of Results Fitness in Newhall, California, and creator of Drop Two Sizes and The Spartacus Workout DVDs.
RELATED VIDEO:
No comments:
Post a Comment