6 moves to fire up fat loss



6 moves to fire up fat loss

01

Battle ropes

Sets:4 Reps:40 seconds Rest:20 seconds

Anchor the rope at its centre 15-20 feet away. Take an end in each hand with your arms extended at your side. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can. As you let that arm drop to the starting position, raise the opposite side. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

02

Dumbbell standing shoulder press

Sets:4 Reps:40 seconds Rest:20 seconds

Position your feet shoulder-width apart and stand holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.

03

Medicine ball slams

Sets:4 Reps:40 seconds Rest:20 seconds

Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don't fall forward. Catch the ball on its way back up and repeat.

04

Romanian deadlift

Sets:4 Reps:40 seconds Rest:20 seconds

Stand behind a grounded barbell. Bend your knees slightly to grab it, keeping your shins, back and hips straight. Without bending your back, push your hips forwards to lift the bar. From upright, push your hips back to lower the bar, bending your knees only slightly.

05

Burpee

Sets:4 Reps:40 seconds Rest:20 seconds

From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.






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Date: 11.12.2018, 18:24 / Views: 32452