The Fat Burn Revolution (37 page)

The tricep push-up is similar to the regular pushup, but with the hands spaced more closely together. This works the back of the arms to banish bingo
wings and, as a bonus, it hits the middle part of the chest muscles more, to firm up the cleavage area.

1
Lie face down on the mat and place your palms down just below the shoulders so your elbows point to the ceiling and your arms are against your
ribcage.

2
Come up on the balls of your feet or your knees. Push into the floor with your hands, keeping the elbows in, arms brushing the sides of the body
until extended straight. As always in a push-up, your core should be tight and your body should form a straight line from head to heels (or knees if you are doing the beginner’s version).

3
Slowly lower until your chin gently touches the mat, or as low as you can go, before repeating the movement. Again, make sure your elbows
don’t flare out, brushing the sides of your torso with your arms.

wood chop

Would you rather exercise for 30-60 minutes or be out of shape all day, every day?

target area
core, lower back & upper back               

This is a fun move to whittle your entire midsection, tightening the waist and improving the posture. Time to get your lumberjack on!

1
Stand tall with your feet shoulder-width apart, knees slightly bent. Hold a single dumbbell in both hands above your left shoulder as you prepare
for the ‘chopping’ movement.

2
In a controlled motion, move weight across the front of your body. Lean forward slightly and rotate the torso as you bring the weight down past
your right hip.

3
Raise the weight back up to the starting position and complete your repetitions on that side before switching the weight to the right shoulder and
repeating on that side.

single arm bicep curl

target area
arms               

Time to work the guns! This is the same move as the bicep curl you did in Phase I (
here
), but you’ll be completing your reps
on one arm at a time so you can really focus on good form and get the most out of this classic upper-arm defining exercise.

1
Stand straight and tall, head up, with your feet hip-width apart. Hold a dumbbell in one hand, arms by your sides, palms facing forwards.

2
Bend the right arm, keeping the elbow close to the waist and upper arm next to the ribcage, and curl the weight up to your shoulder.

3
Lower the dumbbell in a slow and controlled manner back into the starting position, making sure the arm stays tucked in. Complete your repetitions
on the right before switching to the left arm.

Arnold press

target area
shoulders, arms & upper back               

As you may have guessed, you can thank Arnold Schwarzenegger for this move. It’s similar to the shoulder press exercise, but Arnie’s version
adds a flourish to engage more of the shoulder muscles and really sculpt that area.

1
Sit on a bench holding a dumbbell in each hand. Bring the weights up in front of shoulders, palms facing your body, elbows pointing to the
floor

2
Open the arms to the sides keeping the elbows bent in the same position so your palms face forward and the weights are at the sides of the
shoulders. From here, in a fluid, continuous motion, push the dumbbells up overhead as in the shoulder press exercise (
here
).

3
In a slow and controlled manner, lower the weights back into the starting position in the same way, bringing them down to the sides of the
shoulders and then together in front of you. This is one repetition.