Total Body Fat Blast

Hey everybody!

Hope, you had a great weekend and ready to start your week

I spend my weekend writing and submitting bunch of articles to the magazines, answering to your emails and working out.

We were blessed with a great weather here in Florida, so I decided to work out outdoors.

Here is my Total Body Fat Blast workout:

Warm Up

Jump Rope – 5-10- minutes

Walking Lunge – 25 on each leg 

Stand straight feet shoulder width appart;

Lunge forward keeping your torso straight, abs tight and shoulders open;

Get into a standing position and alternating the leg  lunge forward again;

Repeat 25 lunges per leg.

Keep your arms in front of you for balance.

Walking Side Squat – 25 on each side

Stand straight, feet together. Squat side ways, keeping your stomach tight and back straight.

Squeeze your glutes and come back into the standing position moving side ways. Repeat 25 times.

Spider Push-Up – 25 reps

Get into the push-up position with your legs wide apart.

Keep your stomach tight and glutes squeezed;

imaging a low plank in front of you and try to get underneath it keep your push-up position;

Slowly lowering your head, then arching your back go underneath the imaginar plank, like a cat;

Come back in reverse; repeat 25 times (or as many as you can).

Barbell Jump Squat – 25 reps

Stand straight with your feet wider than shoulder width;

Grip barbell behind your neck resting it on your shoulder;

Squat low and jump up from the squar position keep barbell tight on your shoulders;

Come back into the squat position; repeat 25 times.

Barbell Step Up – 25 reps on each leg

Stand straight with your your feet together gripping barbell behind your neck and resting it on your shoulders.

Step up on a bench with one foot and raise the other leg squeezing your glute of the lifting leg;

Come back and alternate; repeat 25 times per leg.

One Legged Triceps Dips – 25 reps

Position yourself in front of a bench with your arms on the bench, one leg bent and another one extended and elivated in front of you;

Lower your body keeping you stomach tight, get back to the strating position and flex your tricep muscles. Repeat 25 times, then alternate the leg and repeat another 25 times.

Bench leg switch (lower abs) – 30 seconds

Stand in the same position as for the previous move. Lift up one leg and quickly switch it with another leg; repeat for 30 second; keep your stomach tight and back straight.

Push Up with your legs elivated – 25 reps

Get into the push-up position and place your feet on the bench. Keep your body straight, abs tight and lower your body pushing down. Push-up 25 times.

Walking Lunge with Barbell Press – 25 reps on each leg

Stand straight feet shoulder width appart with a barbell on your shoulders;

Lunge forward keeping your torso straight, abs tight and shoulders open; press the barbell up into a shoulder press, lower the barbell and

Get into a standing position and alternating the leg  lunge forward again; press the barbell up and come back.

Repeat 25 lunges per leg.

Enjoy and Stay Fit!