The Fat Burn Revolution (38 page)

Saxon side bend

Be strong in body and mind

target area
core               

Here’s a move to sculpt and strengthen your whole midsection. Be warned, it’s harder than it looks, so try it with light weights to start
with.

1
Stand straight and tall, feet shoulder-width apart. You can either hold a pair of dumbbells close together or a single weight with both hands.
Raise the weight(s) up above your head until your arms are almost straight, just leaving a slight bend in the elbow. Palms should be facing forwards.

2
Holding the arms in position, bend your ribcage to the right using the muscles in the sides of your waist.

3
Return to the starting position and then bend to the left. That is one repetition.

tricep dips

Your body might be complaining now, but it’ll thank you later!

target area
arms, shoulders, chest & back               

This is one of my favourite exercises for firming and shaping the back of the upper arms. Master these and you can really start to tighten and define that
tricky area. This move also benefits the shoulders, chest and upper back.

1
Start by sitting on the edge of your bench (or other stable object) and place your palms down onto the surface at either side of your hips, wrists
facing behind you, fingers forwards. Your foot position will depend on how strong your tricep muscles are. Beginners can start with the knees bent, forming a 90-degree angle in the legs, and feet
flat on the floor. As you get stronger move the feet further away until you are balancing on the heels with straight legs.

2
Grip the edge of your bench with your hands as you straighten your elbows and lift the body so your weight is supported on your arms. Lower your
body towards the floor in front of the bench. Keep the hips and back close to the bench and the elbows pointing straight out behind you. Aim to come down until your upper arms are parallel to the
floor.

3
Once your reach the bottom of the movement, push through the hands and straighten the arms to raise your body back up and repeat. Keep the hips in
front of the bench, do not return to sitting between reps.

diamond push-up

Think about pushing away all doubts

target area
chest, shoulders, arms & core               

Want well-shaped arms and a firm lifted chest? Be your own ‘breast’ friend and do some delectable diamond push-ups. It’s not an easy
move, but the results rock!

1
Kneel down then lean forwards, placing your palms down on the mat. Touch the tips of your thumbs and first fingers together to form a diamond
shape between your hands. Point your elbows out to the sides to form another diamond shape. If you are a beginner, move your hands a few inches apart (the further apart you move the hands, the
easier it will be). Beginners can also start out performing the move from the knees as with the stand and push-up (
here
).

2
Without moving the palms, push into the mat as you straighten the arms. As usual with push-up exercises, at the top of the movement your body
should form a straight line from head to heels.

3
Bending the elbows out to the sides once more, slowly lower yourself back down until the chest is as close to the hands (without touching) as you
can get it. That is one repetition.