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

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

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