Phase 2: Sizzle and Chisel
This four-week total-body fat torcher will boost your strength in a hurry and fire up your metabolism all day long
TRAINERS KNOW THE KEY TO SCULPTING A LEAN, CHISELLED PHYSIQUE: CONSISTENCY. YOU NEED TO PUSH YOUR LIMITS a few times a week, every week, with workouts that intensify as you grow stronger. If you followed last month’s training plan – Phase 1 in our 90-day transformation series – you’re on the right track. “You’ve probably noticed an increase in your work capacity, or the number of reps you can do in a given amount of time,” says Robert dos Remedios, strength and conditioning coach. “Expect that trend to continue this month but with even greater fat loss and strength gains. Skipped Phase 1? “You can jump right in with this month’s plan,” says Dos Remedios. “But you’ll get the best results if you go back and start with the first phase.”
PERFECT THIS MOVE: HALF TURKISH GETUP
The half Turkish getup is seen as a core exercise, but it’s far from an isolation move. “It works everything – shoulders, hips, back, core, arms and so many other muscles you never even think of,” says Dos Remedios. “It’s about as complete a full-body exercise as you’ll find.” That also makes it more complex than moves with narrower target areas. Follow these tips to pull off this comprehensive muscle builder with perfect form.
Keep Your Eye on the Weight
The key to the exercise is to push the weight straight up. “If you don’t keep your eye on it, it will get away from you,” says Dos Remedios. “You’ll push it forwards or let it dip backwards, and then it’s all over.” Don’t let the weight control you.
Slide Your Hand Backwards
“You want to punch the weight as high as you can, by sliding your hand back to where your elbow had been,” Dos Remedios says. Doing this also achieves full extension of your thoracic spine, improving upper-body mobility.
Roll onto Your Forearm
“The biggest mistake I see people make is trying to sit straight up,” says Dos Remedios. Instead, fire your core and roll up onto your opposite elbow and forearm. Now you’re in a position to push the weight up as you raise your torso off the floor.
Don’t Lift Your Foot off the Floor
“Keeping the foot of your bent leg on the floor helps distribute the load more evenly,” says Dos Remedios. “Pressing your foot into the floor fires up more muscles, like your glutes and hips, giving you more strength and power.”