Legs once again. Sorry. But the circumference around your waist is closely tied to that distance round your thighs. Big quads, hamstrings and glutes burn more calories, even when you're not in the gym. That fire you feel on the fourth set of step-ups is fuelled by your spare tyre.
Circuit ane. Balance twenty secs and then motility on to the next practice. Later skipping, return to the dumbbell step-ups and repeat. After iv sets, take 30 secs rest before moving on toCircuit 2.
Sets: 4
Reps: twoscore secs
Remainder: twenty secs
Stand holding dumbbells at your side with palms facing towards your torso. Identify your correct foot onto the elevated platform and push upwardly through your heel to lift yourself upwardly and place your left foot on the platform. Step back down with your left foot, concentrating on flexing your hip and the knee joint of your right leg. Repeat on the other side.
Elevator over two secs, pause for 1 sec, and then lower over 2 secs.
Sets: 4
Reps: twoscore secs
Rest: xx secs
Lie back on a bench set to a 30-caste angle and elevator the weights upwardly to shoulder superlative, palms facing away from you. Breathe out as yous press up with both arms. Lock out your artillery and squeeze your chest before returning slowly to the beginning position.
Circuit 2. Rest x secs then move on to the side by side exercise. Later skipping, return to the dumbbell footstep-ups and repeat. Subsequently four sets, accept xxx secs residuum before moving on toCircuit 3
Sets: 4
Reps: fifty secs
Rest: x secs
Stand in front of a platform or bench. Place your right foot onto the elevated platform and push button up through your heel to lift yourself upward and place your left foot on the platform. Pace dorsum down with your left human foot, concentrating on flexing your hip and the knee of your right leg. Echo on the other side.
Elevator over 1 sec then lower over 2 secs.
Sets: 4
Reps: l secs
Rest: 10 secs
Lie on a flat bench belongings two dumbbells over your chest with an overhand grip. Push up until your artillery are direct, then lower nether command.
Skip at a medium pace.
Sets: 4
Reps: 50 secs
Rest: 10 secs
Take hold of the rope at both ends. Employ your wrists to pic information technology circular your trunk, jumping to clear the rope equally it hits the ground.
Circuit iii. Perform 12 renegade rows, then move on to 12 bastards, without residual. Repeat for x, 8, 6 and 4 reps. That's ane set. Balance 30 secs and echo once more.
Sets: ii
Reps: 40
Rest: None
Get into a press-up position with your hands on the handles of two dumbbells. Keeping your core tensed, row the right dumbbell upward to your abs so render to the start position. Repeat with the left dumbbell to complete 1 rep.
Sets: 2
Reps: xl
Rest: None
Start with your feet shoulder-width apart and squat downward until your thighs are parallel to the floor. From the bottom of the squat, identify your easily on the floor and kick your legs out behind you into a press-up position. Push upwardly until your artillery direct then tuck in your legs at the bottom of the squat position. Drive upwards through your heels until yous are vi inches off the floor and and then echo.
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