0

Do this full-body fat loss plan for a powerful physique – Fitness – MAZSIGHT Healthy Living

Do this full-body fat loss plan for a powerful physique

The keys to a killer body are variety and intensity—and this workout is your open door to lasting fat burn. Employing a mix of workout tools, like a stability ball, kettlebell, and dumbbells, Fitness expert Lauren Kitt shows how to power your way to a fit, sexy, and powerful physique in this workout by Gino Caccavale.

LEG-SQUEEZE PUSHUP

Works: Chest, Core, Inner thighs

  • Get in a pushup position with your shins on top of a stability ball.
  • Slide your legs down the sides of the ball until they are about halfway down.
  • Squeeze your inner thighs together, keeping tension on the ball.

Coninues next slide >>

1 of 16 Image courtesy of Muscle & Fitness Hers

LEG-SQUEEZE PUSHUP

  • Perform a pushup.
  • Perform two sets of 20 reps.
2 of 16 Image courtesy of Muscle & Fitness Hers

RESISTANCE BAND PLYO ROW

Works: Core, Back, Legs

  • Place a resistance band around a fixed structure in line with your sternum. Step back until you feel tension.
  • Grab each handle of the band with your palms facing inward, feet shoulder-width apart, and knees slightly bent. Squat down and extend your arms forward.

Coninues next slide >>

3 of 16 Image courtesy of Muscle & Fitness Hers

RESISTANCE BAND PLYO ROW

  • As you rise from the squat, jump up and pull both elbows back simultaneously until your hands reach the sides of your body.
  • Land in a squat and extend your arms, keeping your torso straight.
  • Perform two sets of 25 reps.

Tip: Keep your back flat and your core tight throughout the exercise.

5 Moves for Supersexy Legs

4 of 16 Image courtesy of Muscle & Fitness Hers

DUMBBELL BENCH PRESS & BALL LIFT

Works: Chest, Core, Inner thighs

  • Grasp a dumbbell in each hand, elbows bent 90 degrees, and place a stability ball between your ankles with your legs extended. Lie back on a bench.

Coninues next slide >>

5 of 16 Image courtesy of Muscle & Fitness Hers

DUMBBELL BENCH PRESS & BALL LIFT

  • Press the dumbbells upward, extending your arms, and simulta­neously lift the stability ball by squeezing your inner thighs until it reaches the dumbbells.
  • Lower the dumbbells and ball back to the start position at the same time.
  • Perform three sets (with 20, 16, and 12 reps), increasing the dumbbell weight as the reps get lower.

Tip: Roll through your spine to lift and lower your torso, squeezing your abs at the top.

6 of 16 Image courtesy of Muscle & Fitness Hers

BENCH HOP-OVER

Works: Shoulders, Core, Quads, Hamstrings, Calves

  • Stand on the right side of the bench with your knees bent and feet together.
  • Grasp the bench on each side approximately eight inches from the end.

Coninues next slide >>

7 of 16 Image courtesy of Muscle & Fitness Hers

BENCH HOP-OVER

  • Pulse your knees downward, then propel yourself laterally over the bench.
  • Land on the balls of your feet with your knees soft. Repeat movement, jumping laterally to the right.
  • Avoid pausing more than one second on each side to keep movement constant.
  • Perform two sets of 20 jumps per side.

Tip: Keep your eyes focused toward the floor a few feet in front of you.

8 of 16 Image courtesy of Muscle & Fitness Hers

HAMMER & FLUTTER

Works: Triceps, Abs

  • Lie back with your legs extended about six inches off the floor, grasping a dumbbell in each hand with palms facing each ear. To make the exercise more challenging, lift your head slightly off of the floor.

Coninues next slide >>

9 of 16 Image courtesy of Muscle & Fitness Hers

HAMMER & FLUTTER

  • Extend your left arm upward while also lifting your right leg up just shy of 90 degrees.
  • In one smooth motion, return left arm and right leg to start position and immediately perform the same movement with your right arm and left leg.
  • Keep your arms and legs moving continuously as a unit for the entire set.
  • Perform two sets of 30 reps (15 each side).

Get Sculpted, Capped Shoulders

10 of 16 Image courtesy of Muscle & Fitness Hers

Lauren Davis

Leave a Reply

Your email address will not be published. Required fields are marked *