SEXY ARMS + TONED Abs
Your Do-Anywhere Fitness Plan
In bare-bones spirit, we’ll get straight to the point: “There’s a misconception that body-weight exercises are less effective for building strength than loaded ones, so they’re often thought of as ‘ the beginner’s routine,’” says certified strength and conditioning specialist Mike Robertson. Drum roll, please... But “I’ve destroyed super-fit clients using nothing but their own weight as resistance.” As deceptively tough as body-weight moves can be, they offer a unique perk. “By eliminating the extra stress of weights, your brain has one less thing to worry about, so you can zero in on your form and stability,” says Robertson. People forget that adding weights can be a challenge and cause you to shy away from using a full range of motion, he adds. (Consider the squat: throw in a barbell right away and you might not drop as low with every rep.) “You’d actually be doing yourself a disservice, since you’re not activating the right muscles to their fullest potential.” This uber-effective total-body workout from Robertson keeps things simple so you can squeeze the full benefits from every rep and fast-track your results. Heads up: there is a bench involved to get your body into an ideal position – “body weight” just means no added weight-bearing equipment – but you could use a couch or park bench instead. Hit the circuit two or three times a week to see changes in as little as three weeks. Starting with the first exercise, perform all sets and reps as instructed. Then complete the next two moves (2A and 2B) as a superset: do all reps of move A and move B without resting, then rest 60 seconds before repeating for two or three total sets. Continue this pattern for the next four exercises (3A and 3B, 4A and 4B). Finish with one set of the final two moves.