ROPE CURL: Clip a rope attachment to a cable pulley, and set the pulley on the lowest setting near the floor. Grab the bar with a wide grip, and pull the bar down with your lats, initiating the pull with your shoulder blades. LAT PULLDOWN: Sit facing the weight stack at a lat pulldown station, with your knees secured comfortably underneath the knee pads. Hold the top position for one second, then slowly return to the start position. Keeping your elbows fully extended, lift the weights straight out to your sides, forming a T with your arms and torso. LATERAL RAISE: Hold a pair of dumbbells at your sides. Continue for an equal number of reps on each leg. Stand back up while taking another step forward, driving through the heel of the forward foot. WALKING LUNGE: Hold a pair of dumbbells in your hands and step forward with one foot, taking a long stride, then slowly drop your back knee to the floor. ![]() Brace your core and keep your body in a straight line from your ankles to your shoulders, holding for time. ![]() PLANK: Lie face-down on the floor and prop yourself up on your forearms, elbows, and toes. Flare your hands out at the bottom of the movement, hold for a second, then slowly return to the start. ![]() Keeping your elbows at your sides (imagine they’re bolted to your ribs) press down, extending and contracting your triceps hard. ROPE PRESSDOWN: Clip a rope attachment to a high pulley at a cable station and grip it with both hands at either end. A typical hammer curl would cover a full range of motion, all the way up to the shoulder-stopping just short of that keeps tension on your biceps, giving you a better workout. Squeeze your biceps at the peak of the movement, then slowly return to the start position. HAMMER CURL: Hold a dumbbell in each hand and, without using any momentum, curl the weight up to chest level, stopping just shy of your shoulder. Repeat for the prescribed number of reps on your left arm, then switch and immediately do the same number of reps with your right arm. Pinch it there for one second, then slowly return your arm to a fully extended position. The move is finished when you’ve rowed it to your shoulder. Row the weight to your shoulder, pulling with your back and biceps. Set your right hand on the bench to create a flat table with your back, and hold the dumbbell in your left hand. Lower the bar slowly and under control to return to the rack position.ĭUMBBELL ROW: Set your right knee on a bench with your left foot kicked out wide to create a stable base. Lock the bar out to full extension overhead, pushing your head forward slightly when the bar is in the topmost position. Without flaring your elbows, drive the bar upward using your triceps. Grab the bar with a shoulder-width grip and step back to hold the bar in the “rack” position, with the bar crossing just on top of your clavicles. ![]() OVERHEAD PRESS: Load a barbell at about shoulder height in a squat rack or power rack. Squat low to the ground, making sure your thighs get at least parallel to the floor. Cool down for 5-10 minutes.īODYWEIGHT SQUAT: Stand with your feet slightly wider than shoulder-width apart and both hands in front of you or behind your head. Reset the timer for 12 minutes and do the same with Circuit 2. Perform all exercises in Circuit 1, resting only in the time it takes you to move from station to station, in continuous rounds until time is up. Get the sweat pouring and the fat melting.ĭIRECTIONS: After a 5-minute general warmup, set a timer for 12 minutes. The key to burning fat? Not with maximum weight or intensity, but minimal rest.
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