The 8-Hour Diet (34 page)

There is a built-in warm-up to each workout. The first move in each circuit mobilizes the often tight areas of the ankles, hips, and upper back.

Want to double or even triple the effectiveness of this workout?

For a 17-minute workout, employ a 1-minute rest and transition period after completing the 8-exercise circuit and do it once more.

For a 26-minute workout, employ a 1-minute rest and transition period after completing the 8-exercise circuit and do it two more times.

EXERCISE DESCRIPTIONS—AND BENEFITS!

WORKOUT A | EXERCISE 1a

WHY IT WORKS:

This is quite possibly one of the top moves on the planet, especially for people who sit at a desk all day. Its benefits include:

Strengthening the shoulders.

Stabilizing the spine.

Mobilizing the hip flexors and groin.

Teaching you how to move at the hips and not the lumbar spine.

Advanced methods train fast-twitch fibers and ballistic core stability.

HOW TO DO IT:

1.
Assume a push-up position, loading your palms with your hands directly underneath your shoulders and tightening your abs and glutes to form a straight line from your head through your heels. Now move your left foot so you plant the heel just outside your left hand without moving at your lower back.

2.
Then explosively jump your hips up and switch your legs midair so your right foot lands just outside your right hand.

3.
Keep switching back and forth and repeat for time.

MAKE IT EASIER

Perform slowly and come onto your back knee to decrease loading and instability demands.

MAKE IT HARDER

Increase the speed of movement.

WORKOUT A | EXERCISE 1b

WHY IT WORKS:

The monkey lunge is an amazing way to open up your inner thighs and hips. If you’ve ever suffered from groin pulls or tightness, then this move is exactly what the doctor ordered. Progress to the monkey run to skyrocket your metabolism and heart rate. Its benefits include:

Mobilizing your hips in a side-to-side frontal plane of motion.

Hitting your outer hip and glute muscles more than other forward lunging and crawling exercises.

Smoking your shoulders more than probably any other move on the planet.