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The COMPLETE Workout Guie

BELLY OFF!

Lose your gut with our simplest plan ever

www.menshealth.com/bellyoff

Lose your gut with our simplest plan ever

www.menshealth.com/bellyoff

WARM-UP CIRCUIT

BELLY OFF!

Lose your gut with our simplest plan ever

www.menshealth.com/bellyoff

WARM-UP CIRCUIT

Complete this warm-up circuit two times, resting 30 seconds between circuits.

Y-SQUAT (10 REPS)

Hold your hands overhead in a “Y” ormation, with your eet greater thanshoulder-width apart. Pushing your hips backward, squat as deep as possible.Push back to the starting position. Do 10 reps.

PUSHUP (10 REPS)

Assume the classic pushup position: legs straight, hands beneath yourshoulders. Now brace your abs. Keeping your body rigid, lower yoursel untilyour chest touches the foor. Then push back up until your arms are extended.Do 10 reps.

STICK-UP (10 REPS)

Stand with your back against a wall, eet 6 inches away rom the wall. Stick yourhands up overhead. Keeping your shoulders, elbows, and wrists in contact withthe wall, slide your arms down the wall and tuck your elbows into your sides.Return to the starting position. Do 10 reps.

MOUnTAIn CLIMBER (5 REPS PER SIdE)

Start in a push-up position. Keeping your head in line with your body, bring yourright knee to your chest, then back to starting position. Alternate rapidly with thelet leg. Do 5 reps per side.

FORWARd LUnGE (5 REPS PER LEG)

From a standing position, take a large step orward with one leg. When yourront thigh is parallel to the foor and your back knee is o the foor, hold or 1second. Then return to the starting position and repeat with your other leg. Do 5reps per leg.

WAITER’S BOW (10 REPS)

Keep your knees slightly bent and your back arched naturally as you bendorward at the hips. Return to a standing position. Do 10 reps.

SPIdERMAn CLIMB (10 REPS PER LEG)

Start in the top o the pushup position. Keep your abs braced, pick one oot upo the foor, and slowly bring your knee up outside o your shoulder and touchyour oot to the ground. Slowly return your leg to the start position. Alternatelegs until you do 5 reps per side.