You are on page 1of 3
Body Book Torch fat THE 40-20 CHALLENGE S HOW IT WORKS DIRECTIONS Body Book Torch fat 1) MOUNTAIN CLIMBER Reps: 40 sec. Rest: 0 With your hands and arms planted in the pushup position, drive one knee up to your chest and then quickly drive it back. Simul- taneously drive the opposing knee up as the other returns. Repeat the process as quickly as possible. 2) ALTERNATING DUMBBELL CURL Reps: 20 Rest: 0 Stand holding a dumbbell in each hand. Without letting your upper arms drift forward, curl one of the weights while rotating your wrists outward so that your palms face you in the top position. Exercise 1: Mountain Pause, then lower Climber. If this hurts your wrists, do it while your arm to the start gripping dumbbells to position. ease the pain. Exercise 2: 3) SQUAT Alternating THRUST Dumbbell Curl. Reps: 40 sec. Rest: 0 For a change of Stand tall with your feet pace, switch to hammer curls. shoulder-width apart and arms hanging at your sides. Bend down and place your hands on the ground before hopping your legs back into pushup position. Quickly spring your legs forward to the bottom of a squat and jump back to the starting position. 1 4) DUMBBELL FLOOR PRESS Reps: 20 Rest: 0 Lie on the floor with a dumbbell in each hand. Your palms should face each other and your triceps should rest on the floor. Explosively press the dumbbells up over your chest and squeeze hard at the top. Lower them until your triceps touch the floor. Grooming by Karen Pang 2 Exercise 4: DB Floor Press. Pause for a beat at the bottom before press- ing the weight back up. 122 MEN’S FITNESS APRIL 2017 Body Book Torch fat 5) REVERSE 6) SHOULDER 7) FLUTTER KICK LUNGE PRESS Reps: 40 sec. Rest: 0 Reps: 40 sec. Rest: 0 Reps: 20 Rest: 0 Lie on your back with Stand with your feet hip Hold a dumbbell in each legs straight and extend width, holding a dumb- hand at shoulder level your arms by your bell in each hand. Step with palms pronated. sides. Lift your heels backward with one leg Brace your abs and about six inches and and lower your body press the dumbbells rapidly kick your feet until your rear knee overhead. up and down in a quick, nearly touches the floor scissorlike motion. behind you. Drive back to the start position. 8) BENTOVER DUMBBELL ROW Reps: 20 Rest: 0 Hold a dumbbell in each hand and bend your hips back until your torso is parallel to the floor. Draw your shoulder blades back and row the weights to your side. 1 1 If this challenge 2 proves too difficult for you, 2 Exercise 8: Bentover Dumbbell Row. To try cutting the change it up, perform reps and time Exercise 6: Shoulder Press. On the descent, do not alternating rows. allow your elbows to drop below your armpits. in half. Men’s Fitness (ISSN 0893-4460) (Volume 33, No. 3), is published 10 times a year, Jan./Feb., Mar., Apr., May, Jun., Jul./Aug., Sept., Oct., Nov., and Dec., by Weider Publications LLC, a division of Ameri- can Media Inc. 4 New York Plaza, 4th Fl, New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional mailing offices. Copyright © Weider Publications, LLC 2017. All rights reserved. Canada Post International Publications Mail Sale Agreement No. 40028566. Canadian B.N. 88746 5102 RT0001. All materials submitted become the sole property of Weider Publications LLC and shall constitute a grant to Weider Publications LLC to use name, likeness, story, and all other information submitted of the person submitting the same for any and all purposes and cannot be used without permission in writing from Weider Publications LLC. Men’s Fitness is not responsible for returning unsolicited manuscripts, photographs, letters, or other materials. Weider Publications LLC and American Media Inc., publisher of Men’s Fitness, do not promote or endorse any of the products or services advertised by third-party advertisers in this publication. Nor does Weider Publications LLC or American Media Inc. verify the accuracy of any claims made in conjunction with such advertisements. Copyrighted under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under the Pan-American Copyright Convention. Todos derechos reservados segúin la convención Pan Americana de Propriedad Literaria Artística. Title trademark registered in U.S. Patent and Trademark Office. Subscription rate is $24.00 for (1yr) 10 issues in U.S.A. In Canada (1yr) 10 issues $ 36.97. Outside of U.S.A. and Canada (1yr) $40.97 U.S. Orders outside of U.S.A. must be prepaid in U.S. funds. For Customer Service and back issues, call toll-free (800) 340-8958 or write to: Men’s Fitness, P.O. Box 37207, Boone, IA, 50037- 0207. SUBSCRIBERS: If the postal service alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within one year. U.S. POSTMASTER: Send all UAA to CFS (See DMM 507.1.5.2); NONPOSTAL and MILITARY FACILITIES send U.S. Address changes to: Men’s Fitness Magazine, P.O. Box 37207, Boone, IA 50037-0207. CANADA POSTMAS- TER: Send address changes to American Media Inc., P.O. Box 907 STN Main, Markham, ON L3P 0A7, Canada. From time to time we make our subscriber list available to companies that sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label to: Men’s Fitness, P.O. Box 37207, Boone, IA, 50037. Manuscripts, art, or other submissions must be accompanied by a self-addressed, stamped envelope. Printed in the U.S.A. 124 MEN’S FITNESS APRIL 2017