The Fat Burn Revolution (23 page)

Bent-over rows provide an excellent workout for your upper back, plus they also hit the arms, core and legs. The benefits of this exercise include
improvements in posture and a sexy svelte ‘V-shape’ in your upper back.

1
Hold a dumbbell in each hand. Plant your feet firmly into the floor about shoulder distance apart, bend your knees slightly then hinge forward
from your hips, keeping your back straight and core muscles tight. Let your arms drop down towards the floor holding the dumbbells with palms facing your legs.

2
Squeezing your shoulder blades together, pull the dumbbells up to get towards your lower ribcage. Your upper arms should be at about a 45-degree
angle to your body at the top of the movement.

3
Lower the weight back down in a slow and controlled motion to return to the starting position.

push-up

Know your limitations... And then defy them!

Advanced technique

target area
chest, shoulders, arms & core               

 

The classic push-up is still widely considered one of the best exercises you can do. As well as shaping and firming your chest, arms and stomach, it
helps improve posture and trains the body to move well as an integrated unit. The simplicity and effectiveness of this exercise makes it a brilliant choice for total beginners right through to
the fittest of the fit.

1
Lie face down on your mat, legs together. Place your palms down on the mat at chest level, far enough apart so that your lower arms are
perpendicular to the floor, elbows pointing directly upwards and aligned right over the wrists. Your upper arms should be at about a 45-degree angle to your body.

2
Beginners will be pivoting from bent knees with lower legs a few inches off the floor. If you’re going for the toes, get up onto them.
Keeping the whole body straight and rigid, push the palms into the floor as you straighten the arms and raise yourself upwards. This is one repetition.

3
Bend the elbows again and slowly lower the body back down as close to the mat as you can get, aiming to gently touch the mat with your chin
before rising back up again.

 

TIPS

Exhale gradually during the ‘pushing up’ movement, and inhale during the ‘lowering’ phase

Your body should form a straight line from head to knees or toes throughout the exercise

Take care to maintain that 45-degree angle with the arms – elbows should be lower than your shoulders

If you find the knee push-ups too easy, but still cannot perform them from your toes, try incline push-ups, which you do with your hands on a bench or some other sturdy object which will elevate you, making it easier than from the floor

upright row

In this programme we don’t exercise because we hate our bodies, but because we love them.

target area
shoulders, upper back & arms               

Upright rows are an excellent exercise to strengthen and shape your shoulders and upper back. If you’re aiming to rock a halterneck or vest this
summer, this is the move for you.

1
Stand in a straight and relaxed position with your feet hip-width apart. Hold your dumbbells in front of your thighs with your palms facing your
body.

2
Keeping the dumbbells close together, pull both of them upwards until the upper arms are parallel to the floor and the wrists are just below the
shoulders, allowing your wrists to flex as the dumbbell moves upwards.

3
Now lower the dumbbells back down in a slow and controlled manner back into the starting position and repeat.

shoulder press

You are stronger than your excuses