The Fat Burn Revolution (42 page)

shoulder shaper combo

5-minute warm-up

Begin performing your chosen activity at an easy, low-intensity pace and gradually build up until you’re at 6–7/10 effort over at least five
minutes.

This time you’re going to be giving the intervals 100% and putting 10/10 effort into each blast. It’s only for seconds though and that minute rest soon comes. Dig in eight
times and you’re done.

effort blasts

•
Exercise at maximum intensity for 30 seconds

Repeat x 8

5-minute cool-down

Continue at an easy pace for five minutes while your heart rate comes down and breathing slows.

stretch

Stretch any muscles that feel tight or any that you felt a burning sensation in during the session.

After warming up
and performing your lower-body dynamic stretches, start with the warm-up combo. Each of the exercises should be performed
once for the stated number of repetitions. You can then move straight onto superset #1. You do not need to start with a warm-up for every set in this workout as the stretches and warm-up combo
should be enough preparation.

Finish by performing the lower-body static stretches.

warm-up combo

•
Shallow squat x 15 – this exercise is like a normal squat, but you don’t come down as low

•
Shallow lunge x 15 – this exercise is like a normal lunge, but you don’t come down as low

Perform these exercises without weights before moving onto superset #1

superset #1

•
Ball leg curl (or standard squat if you don’t have your gym ball handy) (
here
) x 15

superset #2

•
Elevated split squat (
here
) x 10 per side

superset #3

•
Single leg wall squat (
here
) x 1 minute (hold on alternate legs for 10–30 seconds and switch)

butt blaster combo

alternating bent-over row

target area
chest, upper back, shoulders               

 

This is a variation of the bent-over row exercise from Phase I. The only difference is that you’re going to lift the arms alternately, which is
going to require a little bit more coordination, giving the muscles the extra challenge of working independently.

1
Hold a dumbbell in each hand. Plant your feet firmly into the floor, about shoulder-width apart and bend your knees slightly. Then hinge forward
from your hips, keeping your back straight and core muscles tight. Let your arms drop down towards the floor holding the dumbbells with palms facing your legs.

2
Lift the left elbow to pull the dumbbell upwards, leaving your right arm dangling down. Your upper arms should be at about a 45-degree angle to
your body at the top of the movement.

3
As your left arm comes down, bring the right arm up. That is one repetition.

 

TIPS

Inhale as you lower the weights and exhale as you perform the pulling movement

Maintain a straight back and keep your neck in-line with your spine, so you’ll be looking diagonally down to the floor in front of you

Avoid jerky movements, perform both the pull and release phases in a slow and controlled manner

Do not lift the arm before the other is on the way down

single arm chest fly

target area
chest & shoulders