This "How to Burn Body Fat" plan includes workout A and workout B. Switch between the two workouts 3 days a week, resting a day between each session. For example, do Workout A on Monday and Friday, and Workout B on Wednesday. The next week, do your workouts in the opposite order.
Each workout consists of 5 exercises. Do all 5 exercises as a circuit with little rest after the prescribed number of reps. Once you have finished the circuit( all 5 exercises), take a rest, and repeat everything two more times.
Workout A
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Keep your body straight at all times, and hold this position for 30 seconds. To increase difficulty, an arm or leg can be raised.
2. CROSSOVER DUMBBELL STEP UP
(8 to 10 reps each leg)
Grab a pair of dumbbells and stand with your left side next to a step. Place your right foot on the step.
Press your right foot into the bench and push your body up until both legs are straight. Lower your body back down to the starting position. Complete all your reps with your right leg, then do the same number with your left leg.
(8 to 10 reps each leg)
Grab a pair of dumbbells and stand with your left side next to a step. Place your right foot on the step.
Press your right foot into the bench and push your body up until both legs are straight. Lower your body back down to the starting position. Complete all your reps with your right leg, then do the same number with your left leg.
3. BENT OVER Y RAISE
(10 to 12 reps)
(10 to 12 reps)
Grab a pair of dumbbells, bend at your hips, and lower your torso until it's nearly parallel to the floor. Let your arms hang straight from your shoulders, and slightly bend your knees.
Now raise your arms so they're at a 30-degree angle to your body (forming a Y) and are in line with your torso. Pause, lower, and repeat.
Now raise your arms so they're at a 30-degree angle to your body (forming a Y) and are in line with your torso. Pause, lower, and repeat.
4. GOBLET SQUAT(12 reps)
Stand with your feet slightly beyond shoulder width. Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it's a heavy goblet.)
Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to the starting position.
5. PUSH UP
(10 to 12 reps)
Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.
Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
(10 to 12 reps)
Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.
Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
Workout B
1.SIDE PLANK
(30 seconds each side)
Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Breathe deeply for the duration of the exercise
(30 seconds each side)
Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Breathe deeply for the duration of the exercise
2.OFFSET DUMBBELL SPLIT SQUAT
(8 to 10 reps each side)
Hold a dumbbell in your right hand at arm's length next to your side. Assume a staggered stance with your right foot in front of your left.
Slowly lower your body as far as you can. Pause, and push yourself back up to the starting position. Do all your reps, and then switch sides and repeat.
(8 to 10 reps each side)
Hold a dumbbell in your right hand at arm's length next to your side. Assume a staggered stance with your right foot in front of your left.
Slowly lower your body as far as you can. Pause, and push yourself back up to the starting position. Do all your reps, and then switch sides and repeat.
3. ALTERNATING DUMBBELL ROW
(8 to 10 reps each arm)
Hold a pair of dumbbells, bend at the hips and lower your torso until it's nearly parallel to the floor.
Let the dumbbells hang at arm's length. Instead of rowing both dumbbells up at once, lift them one at a time, in an alternating fashion.
(8 to 10 reps each arm)
Hold a pair of dumbbells, bend at the hips and lower your torso until it's nearly parallel to the floor.
Let the dumbbells hang at arm's length. Instead of rowing both dumbbells up at once, lift them one at a time, in an alternating fashion.
4.DUMBBELL STRAIGHT LEG DEAD LIFT
(10 to 12 reps)
(10 to 12 reps)
Hold pair of dumbbells at arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.
Without changing the bend in your knees, bend at your hips, and lower your torso until it's almost parallel to the floor. Pause, then raise your torso back to the starting position.
Without changing the bend in your knees, bend at your hips, and lower your torso until it's almost parallel to the floor. Pause, then raise your torso back to the starting position.
5. DUMBBELL SHOULDER PRESS
(10 to 12 reps)
Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Set your feet shoulder width apart, and slightly bend your knees.
Press the weights directly over your shoulders until your arms are completely straight. Slowly lower the dumbbells back to the starting position.
(10 to 12 reps)
Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Set your feet shoulder width apart, and slightly bend your knees.
Press the weights directly over your shoulders until your arms are completely straight. Slowly lower the dumbbells back to the starting position.
Great workout! Thx
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