2010 POSTER SERIES THE BODY YOU WANT

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Fire Up YoUr Fat BUrners
Use this metabolism-boosting workout to transform your body faster than ever
By Alwyn Cosgrove, C.s.C.s. • PhotogrAPh By sCott McDerMott

and Workout C on Friday. thrust your hips forward and swing the weight to shoulder height. Complete the entire fourexercise circuit a total of 10 times. The dumbbells should be set slightly beyond shoulder width. Place your hands on the floor in front of you. Keep your head up and stick your chest out as you walk. After all. 2 T-pushup Do a pushup with your hands on a pair of hex dumbbells. Kick your legs backward. that’s 1 rep. Keep your abs tight to prevent your hips from rising or sinking. Keep your torso upright during the move. and cycle through all four exercises as many times as possible in 20 minutes. shuffle to your left by moving either foot and then the other. six steps to your right. step backward with your left foot and lower your body until your front knee is bent at least 90 degrees. Pause. repeat to the other side. Rest as needed. Lock your elbow and keep your legs straight. Brace your core and hold it that way for the entire exercise. row the dumbbell in your right hand to the side of your chest. Place one foot flat on the floor and don’t take your eyes off the dumbbell at any time. Instead of running. and lower your body. Do 15 reps of swings. do 14 reps of swings and then 14 reps of burpees. The tops of your thighs should be parallel to the floor when you squat. Your torso shouldn’t rotate as you row. B worKoUt 1 Overhead farmer’s walk grab a pair of dumbbells and press them over your head. lower the dumbbell and repeat with your left arm. 3 Dumbbell reverse lunge grab a pair of dumbbells and hold them next to your sides. Perform these four exercises as a circuit. Not convinced? Just try it once. and then switch arms and do another 6. reverse the move and stand up. Lower your body to the floor. So you might do Workout A on Monday. Pull the right dumbbell up to the side of your chest. And this workout forces more of your muscles into action than you’d ever use while jogging for the same duration. roll onto your right side and prop yourself up. 3 Thrusters hold a pair of dumbbells next to your shoulders. take three steps to your left. that’s one step. lower your chest to the floor. but once you return to the starting position. As you push up. lower your body until you can place your hands on the floor. Do all 6 reps. and as you stand back up. Stand tall. g r o o m i n g ( f r o n t o f p o s t e r): M i a S a r a z e n Keep your hips slightly higher than your knees. Don’t allow your upper body to rotate as you row the dumbbell. as shown. Stand as tall as you can with your feet shoulder-width apart. Perform the exercises as a circuit. doing one after another in succession. C worKoUt 1 Lateral shuffle stand in an athletic stance. and then perform a pushup. Push yourself to a kneeling position. DirecTiOnS Perform each workout once a week. g r o o m i n g : S c o t t M c M a h a n / W T A r t i s t M a n a g e m e n t / R e d k e n . pause. that’s 1 rep. lose YoUr gUt! this 4-week plan can turn your body into a fat-burning machine 1 Dumbbell swing 2 Squat thrust stand with your feet shoulder-width apart. Keep your torso as upright as possible throughout the movement. reverse the movement. shifting your weight onto them. Do 10 repetitions of each movement. squat down. Your arms should form a T with your body. stand up while keeping the dumbbell above you at all times. and step back with your right leg. Do 6 reps of each movement. Continue this pattern until you do only 1 rep of each exercise. bend your knees. followed by 15 reps of burpees. and rest for no longer than 20 seconds between each exercise. . Workout B on Wednesday. Bending at your hips and knees. Raise the dumbbell and rotate your body in one fluid motion. 2 Pushup and row Photographs by Place a pair of hex dumbbells on the floor and set yourself in pushup position. Your arm should swing up from the momentum of your body. A worKoUt Bend at your hips and hold a dumbbell between your legs. and then lower the dumbbell. whether you’re running or lifting. The dumbbells should be set slightly beyond shoulder width. Keep your lower back slightly arched as you swing the dumbbell back and forth. return to the starting position. return to the starting position. that’s 1 rep. you’ll do total-body exercises at a fast pace. and then push yourself back up. that’s 1 rep. and three steps back to your left. Without resting. 4 Pushup-position row Place a pair of hex dumbbells on the floor and set yourself in pushup position with your hands on the dumbbells. 4 Dumbbell getup lie faceup and hold a dumbbell in your left hand with your arm straight above you. rotate your right arm toward the ceiling. once standing. that’s 1 set. B e t h B I s C h o F F. C omplete these exercises backto-back using a technique known as countdowns. that’s 1 rep. your palms facing each other. press the dumbbells overhead. Want to experience more of the Fat-Loss Formula? Download this workout to your iPod at MensHealth. your palms facing each other. resting at least 1 day between sessions. com/download. Perform a pushup. With your feet hip-width apart.® the FAt-loss ForMUlA This program uses the latest training techniques to torch belly fat. repeat the move with your left arm. Push your hips back. your muscles require energy to help you move. walk forward— each step is 1 rep. Your body should form a straight line from your ankles to your head. return to the starting position.

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