Fu­ri­ous Fat Loss

WORK­OUT A

Men's Health - Belly Off Guide - - RAMP UP YOUR WORKOUTS! -

1/ BURPEE WITH JUMP

Stand with your feet slightly be­yond shoul­der-width apart and your arms hang­ing nat­u­rally by your sides [A]. Push your hips back, bend your knees and lower your body into a squat un­til you can place both hands on the floor [B]. Kick your legs back so you’re in a push-up po­si­tion [C]. Quickly pull your legs back into a squat and jump [D]. Land and re­peat.

3/ CHIN-UP

Grab a chin-up bar with a shoul­der-width, un­der­hand grip and hang at arm’s length [A]. (You should re­turn to this po­si­tion, known as a dead hang, each time you lower your body back down.) Pull your chest to the bar [B]. Once the top of your chest touches the bar, pause, then slowly lower your body to a dead hang.

5/ SINGLE-DUMB­BELL CORKSCREW

Squat down and hold a dumb­bell with both hands at arm’s length to the out­side of your left knee [A]. Push up to a stand­ing po­si­tion and si­mul­ta­ne­ously swing the dumb­bell up and across your body un­til it’s above your right ear [B]. Re­turn to the start­ing po­si­tion and re­peat. Switch sides af­ter 10 sec­onds.

2/ RO­TA­TIONAL LUNGE

Grab a dumb­bell and hold it by its ends just be­low your chin [A]. Step for­wards with your right leg and slowly lower your body un­til your front knee is bent at least 90 de­grees and your rear knee is a few cen­time­tres off the floor. As you lunge, ro­tate your up­per body to­wards the same side as your front leg [B]. Pause, then push your­self back up to the start­ing po­si­tion. Re­peat for 10 sec­onds and switch legs.

4/ EX­PLO­SIVE PUSH-UP

Get down on all fours with your arms straight and your hands slightly wider than your shoul­ders. Set your feet to­gether and straighten your legs [A]. Lower your body un­til your chest nearly touches the floor [B]. Pause at the bot­tom and then push your­self up force­fully enough that your hands leave the floor [C]. Land softly and re­peat.

6/ SKIP­PING

Hold the han­dles of a skip­ping rope and stand with your arms at your sides and the rope rest­ing on the floor be­hind you [A]. Swing it in an arc over your head and down to­wards your feet, jump­ing over it by push­ing off with the balls of your feet and point­ing your toes down as you leave the floor [B]. Land softly, never let­ting your heels touch down.

WORK­OUT B

1/ DUMB­BELL SKIER SWING

Grab two dumb­bells and hold them at arm’s length next to your sides with your feet hip-width apart and your knees slightly bent [A]. With­out round­ing your lower back, si­mul­ta­ne­ously hinge for­wards at your hips and swing your arms be­hind you [B]. Thrust your hips for­wards and raise your torso un­til you’re stand­ing up­right, let­ting mo­men­tum swing the weights up to chest level [C]. Re­peat in a con­tin­u­ous swinging mo­tion.

3/ IN­VERTED ROW

Se­cure a bar at waist height and grab it with an over­hand, shoul­der­width grip [A]. Ini­ti­ate the move by pulling your shoul­der blades back, and then pull with your arms to lift your chest to the bar [B]. Pause, then slowly lower your body back to the start­ing po­si­tion. If you don’t have an ad­justable bar, do a dumb­bell row in­stead.

5/ PLANK STEP-UP

As­sume a push-up po­si­tion fac­ing a low step (any type of sturdy raised plat­form will do). Your body should form a straight line from your shoul­ders to your an­kles [A]. Move one hand at a time up onto the step [B] and then back down again.

2/ DUMB­BELL SINGLE-LEG STRAIGHT-LEG DEAD LIFT

Grab a pair of dumb­bells with an over­hand grip and let them hang at arm’s length in front of you. Lift your right leg a few cen­time­tres off the floor be­hind you [A]. Keep­ing your right leg in line with your body, lower your torso un­til it’s al­most par­al­lel to the floor [B]. Re­turn to the start­ing po­si­tion with­out let­ting the toes of your rear foot touch the floor. Re­peat for 10 sec­onds; switch legs.

4/ DUMB­BELL PUSH PRESS

Hold a pair of dumb­bells just out­side your shoul­ders with your arms bent and palms fac­ing each other. Your feet should be shoul­der-width apart and your knees slightly bent [A]. Bend your knees [B] and ex­plo­sively push up with your legs as you press the dumb­bells over­head [C]. Slowly lower the dumb­bells back to the start­ing po­si­tion.

6/ SKIP­PING

Hold the han­dles of a skip­ping rope and stand with your arms at your sides and the rope rest­ing on the floor be­hind you [A]. Swing it in an arc over your head and down to­wards your feet, jump­ing over it by push­ing off with the balls of your feet and point­ing your toes down as you leave the floor [B]. Land softly, never let­ting your heels touch down.

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