The Fat Burning Zone - Separating Fact From Fiction by Angelia Griffith - HTML preview

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Taking Your Workouts To The Next Level

This chapter steps your workouts up a notch.

Changing It Up

INTERMEDIATE

Lying Fly

  • Grab two dumbbells. The weight depends on you, just not too light or too heavy.
  • Lie on the floor, facing upwards.
  • Slowly, raise the dumbbells to meet above your chest. Your arms must be kept straight.
  • Then, lower slowly and hold just above the ground and not on the ground.
  • Repeat 15 times or as long as you can tolerate.

Shoulder Press

  • Almost the same with lying fly, but the difference is to hold the dumbbells at ear level.

Seated Triceps Extension

  • Sit straight; hold 1 dumbbell above your head using both your hands.
  • Make sure the weight is not too light or too heavy.
  • Slowly lower the dumbbell behind your back, still held by both your hands.
  • Keep the raised arms as vertical as possible.
  • Get back to the starting position and repeat the steps for 15 seated triceps extensions.

One Armed Row

  • Put your left knee on a chair, lean forward and support your body with your left arm on the chair. Hold a dumbbell in your right hand. Lift the weight by raising your elbow toward the ceiling. Hold. Return to the start. Do 15 reps.

Dumbbell Bicep Curl

  • Either assumes a standing or sitting position.
  • Hold a dumbbell in each hand and bring it down towards the floor.
  • Slowly raise the right dumbbell toward your chest.
  • Curl the dumbbell as you raise it so your palm faces your chest.
  • Repeat the step, and do it on the other side. Do 15 dumbbell bicep curls.

ADVANCED

Walking Lunge with twist of torso

  • Start in a standing position.
  • Take a large step forward and lower your hips.
  • When you are at full position, twist your upper body toward the side of the stretched leg. Twist back to the front and return to the starting position.
  • Repeat steps and do it on the other side.

High Plank

  • Start in a push up position, such that your hands and shoulder width apart.
  • Keep your back straight as much as possible.
  • Hold for 15 seconds.

Side Lunge with Arms Raised

  • Assume a standing position.
  • Arms should be raised straight out in front of you.
  • Move your right foot to your right side and slowly lower your hips.
  • Return to the starting position.
  • Do 5 then repeat on the opposite leg.

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