Uncover yoUr six-pack with this 4-week metabolism-revving plan
Stand hoding a kettebe in each hand withyour feet shouder-width apart and yourarms at your sides
. Push your hips back,bend your knees, and ower your body intoa squat, pacing the kettebes on the foor
. Kick your egs back into a pushupposition
, do a pushup
, and thenquicky return your egs to the squat posi-tion and stand up. That’s 1 rep. Do 10.
2AKettlebell Lateral Walk
Standing with your feet shouder-widthapart and your knees sighty bent, hod apair of kettebes in the “rack position”(ebows by your sides, weights in front ofyour shouders, pams in)
. Sidestep tothe right
15 times. Repeat to the eft.
3BDumbbell Triceps Kickback
Grab a pair of dumbbes, bend your knees,and ean forward so your torso is nearyparae to the foor. Tuck your upper armsnext to your sides, bend your ebows, andhod your forearms about parae to thefoor, pams facing up
. Simutaneousyextend your arms straight back and rotate theweights so your pams end up facing eachother
. Return to the starting position.Do 15 reps.
1BTowel-Grip Inverted Row
Secure a bar in a power rack at about waistheight. Drape two towes over the middeof the bar so they’re sighty beyondshouder width. Grab the ends and hangfrom them with your knees bent, your feetfat on the foor, and your body straightfrom knees to head
. Pu your chesttoward the bar
. Pause, and then sowyreturn to the starting position. Do 10 reps.
3ADumbbell Hammer Curland Press
Standing with your feet shouder-width apart,hod a pair of dumbbes at arm’s engthby your sides, pams facing each other
.Without moving your upper arms, cur theweights to your shouders
, and thenpress them overhead unti your arms arestraight
. Reverse the move to return tothe starting position. Do 10 reps.
2BKettlebell Side Lungeand Touch
Hod a kettebe in both hands at arm’sength in front of you
. Take a arge stepto your right, pushing your hips back andbending your right knee. As you ower yourbody, touch the kettebe to the foor on theinner side of your right foot
. Return tothe starting position and repeat to your eft.Do 8 reps to each side.
Assume a quarter-squat position and hod akettebe in both hands in front of you
.Swing it between your egs and behind yourhips
. Thrust your hips forward, straightenyour knees, and swing the kettebe up tochest eve
. Return to the quarter squatand repeat the movement. Do 15 reps.
Ca b Ca bCDa b
Alternate between workouts Aand B for 4 weeks, resting for atleast a day between sessions.Perform each group of exercisesas a circuit, resting 20 seconds between exercises and1 minute after completing all the exercises in the circuit.During weeks 1 and 2, do each circuit twice. Duringweeks 3 and 4, do each circuit three times. Finish yourworkouts with a couple of core moves from this month’s
by Jill yaworski
photograph by patrik giardino