The COMPLETE Workout Guide: The Ultimate Weight-Loss Plan You Can Take Anywhere
The COMPLETE Workout Guide: The Ultimate Weight-Loss Plan You Can Take Anywhere
The COMPLETE Workout Guide: The Ultimate Weight-Loss Plan You Can Take Anywhere
ShOULDER ROLL (10 REPS fORWARD, 10 REPS bACKWARD) KnEE LifT (10 REPS PER LEG) STiCKUP (10 REPS) STAnDinG hiP hURDLE (10 REPS PER LEG) REvERSE SnOW AnGEL (10 REPS) PUShUP TO SPiDERMAn (10 REPS) PRiSOnER SqUAT (10 REPS) bACKWARD LUnGE TO hAMSTRinG SWinG (5 REPS PER LEG)
Perform these exercises back-to-back, no rest between. Rest 1 minute before repeating the superset two more times.
Place one foot well in front of the other in a staggered position with your rear foot placed firmly on top of a bench or box no higher than 18 inches. Set your core and maintain an erect torso as you descend as deep as possible with your front heel firmly on the floor. You should feel a stretch in your rear legs hip flexor region as you descend. Drive upward and exhale as you pass the halfway point during the ascent. Complete all the repetitions with one leg, then switch to the other to complete the reps.
With hands placed shoulder-width apart on the floor, do a pushup. When your arms are straight, lift your right hand and rotate to the right so that you raise your right arm straight up over your shoulder and your body forms a T. Bring back to the floor. Do another pushup, working the left side. Thats one rep.
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(Superset 2)
Perform these exercises back-to-back, no rest between. Rest 1 minute before repeating the superset two more times.
Using a pronated grip (palms facing away from you) with hands slightly wider than shoulder width, start in a complete hanging position under a fixed bar. Drive your elbows out and down to raise your body until your chin is above the bar.
Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position.
(Superset 3)
Perform these exercises back-to-back, no rest between. Rest 1 minute before repeating the superset two more times.
Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended.
Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position.
Sit on the edge of a bench. Grip the edge of the pad and lean back slightly, extending your legs down and away, and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest, bringing them toward you in a scooping motion. At the same time, lean forward with your upper body, allowing your chest to approach your thighs. Do all reps in one direction, then reverse the motion.
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WORKOUT A
Perform the following exercises as fast as possible with good form. Rest 30 seconds between exercises and 1 minute between rounds. Perform 2 rounds.
ShOULDER ROLL (10 REPS fORWARD, 10 REPS bACKWARD) KnEE LifT (10 REPS PER LEG) STiCKUP (10 REPS) STAnDinG hiP hURDLE (10 REPS PER LEG) REvERSE SnOW AnGEL (10 REPS) PUShUP TO SPiDERMAn (10 REPS) PRiSOnER SqUAT (10 REPS) bACKWARD LUnGE TO hAMSTRinG SWinG (5 REPS PER LEG)
Perform these exercises back-to-back, no rest between. Rest 1 minute before repeating the superset two more times.
SPLiT SqUAT WiTh fROnT fOOT ELEvATED (10 REPS PER LEG)
Stand with one foot 2 to 3 feet in front of the other, each in line with its corresponding buttock. Place the front foot on a 6-inch riser. Keep your upper body erect as you descend until the top of your front thigh is parallel to the ground. Pause, then press back up to the starting position.
Place your feet on a bench and hands on the floor slightly wider than shoulderwidth. Pike your hips up in the air, so you are as vertical as can be. Slowly lower your head to the floor. Pause, and push with your shoulders and triceps back to the start position.
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(Superset 2)
Perform these exercises back-to-back, no rest between. Rest 1 minute before repeating the superset two more times.
Stand with your feet together, then move your left foot forward. Swing your arms straight out in front of you. Keeping your head and chest up, bend both knees to lower your body. Shift your weight forward until the front of your right thigh feels stretched and your right knee is an inch or two off the floor. Hold, then return to the starting position.
Lie on your back with your knees bent, feet flat on the floor. Raise your hips so your lower back is off the floor. Then, holding this bridge position, straighten your right leg and move it up as far as possible. (Dont let your hips drop.) Slowly bring the leg back down, lower your foot to its starting position, and slowly lower your hips to the floor. Repeat with your left leg.
Lie on your back with your legs straight. Hold your arms straight above your chest, your fingers pointing toward the ceiling. Contracting your abdominal muscles, fold your body up by lifting your legs off the floor and stretching your arms toward your toes. Keep your back straight. Pause, then return to the starting position. Roll to one side and repeat.
(Superset 3)
Complete the following exercises, in any order, as fast as possible with good form. Record your time and seek to improve each week.
PRiSOnER SqUAT (50 REPS) JUMPinG JACK (50 REPS) MOUnTAin CLiMbER (50 REPS) PUShUP (50 REPS) CRUnCh (50 REPS)
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WORKOUT B
Perform each of the following for 10 seconds as fast as possible with good form and rest 20 seconds before the next exercise. Perform two rounds, resting 1 minute between each.
SEATED ARM ACTiOn (10 SECOnDS) STAnDinG MARCh (10 SECOnDS) hiGh KnEE (10 SECOnDS) EAGLE (10 SECOnDS)
ShOULDER ROLL (10 REPS fORWARD, 10 REPS bACKWARD) KnEE LifT (10 REPS PER LEG) STiCKUP (10 REPS) STAnDinG hiP hURDLE (10 REPS PER LEG) REvERSE SnOW AnGEL (10 REPS) PUShUP TO SPiDERMAn (10 REPS) PRiSOnER SqUAT (10 REPS) bACKWARD LUnGE TO hAMSTRinG SWinG (5 REPS PER LEG)
Perform these exercises back-to-back, no rest between. Rest 1 minute before repeating the superset two more times.
Stand facing a step or bench. Place one foot on the step and push down through your heel to lift your other leg up to the step and drive the knee up. Return to the starting position and finish the reps with one leg before switching legs and repeating the exercise.
Grab parallel dip bars and use your legs to boost yourself up so your arms are straight and all your weight is resting on your hands. Keeping elbows tucked close to your body, slowly lower yourself by bending your elbows. When your upper arms are parallel to the floor, explode back up to the starting position.
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(Superset 2)
Perform these exercises back-to-back, no rest between. Rest 1 minute before repeating the superset two more times.
Stand with your feet shoulder-width apart and your hands clasped in front of your chest. Keeping your toes pointed forward, step to your right. Then squat down on your right leg, keeping your left leg straight. Pause for 2 seconds, then return to the starting position and repeat. Finish all of your repetitions on that side before switching to the other leg.
Place one hand on the floor and one on a box, slightly wider than shoulderwidth apart. Slowly lower yourself down until you are 1 inch off the ground. Push through your chest, shoulders, and triceps to return to the start position. Keep your body in a straight line at all times. Do reps for one side and then change hand positions on the box, then repeat.
(Superset 3)
Perform these exercises back-to-back, no rest between. Rest 1 minute before repeating the superset two more times.
Lean against a wall at 45 degrees, your hands against the wall, arms straight. Punch your left knee toward the wall, your foot nearly skimming the floor. Then drive your leg back to the floor as you move your other knee toward the wall.
Stand about 18 inches from a wall, facing away from it. Lean back so your hips, back, shoulders, and head are against the wall. Slowly lower your body until your thighs are parallel to the floor. Hold.
Lie on your back, with your knees bent and feet flat on the floor. Brace your abs while you take your right leg, straighten it, lift it off the floor and point it straight ahead. Raise your hips so your body forms a straight line from your shoulders to your knees. Slowly lower your hips down until they are an inch above the ground. Perform all reps for one leg and then switch sides.
bODyWEiGhT ThRUSTER (20 SECOnDS) REST 10 SECOnDS hiGh KnEE RUn (20 SECOnDS) REST 10 SECOnDS REPEAT fOR 4 MinUTES
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WORKOUT C
EXERCiSE inDEX
Place one foot well in front of the other in a staggered position with your rear foot placed firmly on top of a bench or box no higher than 18 inches. Set your core and maintain an erect torso as you descend as deep as possible with your front heel firmly on the floor. You should feel a stretch in your rear legs hip flexor region as you descend. Drive upward and exhale as you pass the halfway point during the ascent. Complete all the repetitions with one leg, then switch to the other to complete the reps.
T PUShUP
With hands placed shoulder-width apart on the floor, do a pushup. When your arms are straight, lift your right hand and rotate to the right so that you raise your right arm straight up over your shoulder and your body forms a T. Bring back to the floor. Do another pushup, working the left side. Thats one rep.
PULLUP
Using a pronated grip (palms facing away from you) with hands slightly wider than shoulder width, start in a complete hanging position under a fixed bar. Drive your elbows out and down to raise your body until your chin is above the bar.
SinGLE-LEG RDL
Stand with your feet slightly more than shoulderwidth apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position.
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TEMPO PUShUP
Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended.
PRiSOnER SqUAT
Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position.
Sit on the edge of a bench. Grip the edge of the pad and lean back slightly, extending your legs down and away, and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest, bringing them toward you in a scooping motion. At the same time, lean forward with your upper body, allowing your chest to approach your thighs. Do all reps in one direction, then reverse the motion.
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Stand with one foot 2 to 3 feet in front of the other, each in line with its corresponding buttock. Place the front foot on a 6-inch riser. Keep your upper body erect as you descend until the top of your front thigh is parallel to the ground. Pause, then press back up to the starting position.
EXERCISE INDEX
Place your feet on a bench and hands on the floor slightly wider than shoulder-width. Pike your hips up in the air, so you are as vertical as can be. Slowly lower your head to the floor. Pause, and push with your shoulders and triceps back to the start position.
Stand with your feet together, then move your left foot forward. Swing your arms straight out in front of you. Keeping your head and chest up, bend both knees to lower your body. Shift your weight forward until the front of your right thigh feels stretched and your right knee is an inch or two off the floor. Hold, then return to the starting position.
Lie on your back with your knees bent, feet flat on the floor. Raise your hips so your lower back is off the floor. Then, holding this bridge position, straighten your right leg and move it up as far as possible. (Dont let your hips drop.) Slowly bring the leg back down, lower your foot to its starting position, and slowly lower your hips to the floor. Repeat with your left leg.
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Lie on your back with your legs straight. Hold your arms straight above your chest, your fingers pointing toward the ceiling. Contracting your abdominal muscles, fold your body up by lifting your legs off the floor and stretching your arms toward your toes. Keep your back straight. Pause, then return to the starting position. Roll to one side and repeat.
EXERCISE INDEX
DiP
Stand facing a step or bench. Place one foot on the step and push down through your heel to lift your other leg up to the step and drive the knee up. Return to the starting position and finish the reps with one leg before switching legs and repeating the exercise.
Grab parallel dip bars and use your legs to boost yourself up so your arms are straight and all your weight is resting on your hands. Keeping elbows tucked close to your body, slowly lower yourself by bending your elbows. When your upper arms are parallel to the floor, explode back up to the starting position.
LATERAL LUnGE
Stand with your feet shoulder-width apart and your hands clasped in front of your chest. Keeping your toes pointed forward, step to your right. Then squat down on your right leg, keeping your left leg straight. Pause for 2 seconds, then return to the starting position and repeat. Finish all of your repetitions on that side before switching to the other leg.
Place one hand on the floor and one on a box, slightly wider than shoulder-width apart. Slowly lower yourself down until you are 1 inch off the ground. Push through your chest, shoulders, and triceps to return to the start position. Keep your body in a straight line at all times. Do reps for one side and then change hand positions on the box, then repeat.
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EXERCISE INDEX
Lie on your back, with your knees bent and feet flat on the floor. Brace your abs while you take your right leg, straighten it, lift it off the floor and point it straight ahead. Raise your hips so your body forms a straight line from your shoulders to your knees. Slowly lower your hips down until they are an inch above the ground. Perform all reps for one leg and then switch sides.
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EXERCISE INDEX