The Fat Burn Revolution (46 page)

target area
bum, thighs & core               

This is a great fat-burning move that will get you faster on your feet as well as firming up the whole lower body. I’ve put this exercise at the
beginning of the Plyo Blaze workout because it will help get you prepared for the explosive moves that follow.

1
Stand tall with your feet a little wider than your shoulders, arms by your sides.

2
Bending the right knee a little, raise your left knee up across the front of your body. Hold the position, just for a second, engaging the
abdominal muscles. Then take a wide sideways hop over onto the left foot. As you land on the left, raise the right knee up.

3
Repeat the movement on alternate sides moving as fast as you can while maintaining good form.

leap-frog jump

target area
legs, bum & core               

This ballistic booty-enhancing move may be brutal, but if you aim to carve yourself a beautiful butt, this exercise is bang on. Get ready to literally
work your ass off!

1
Sit back into a squat position with your arms at your sides.

2
From the bottom of the squat, leap forward, bending your elbows and raising your arms to chest level.

3
Come down into the squat position again as you land. Then repeat but this time leap backwards.

quick step march

Don’t waste time thinking about it, just lace up your shoes and get moving.

target area
legs & bum               

Easy to master, tough to perform, the quick step march is a fast-paced move with excellent fat-burning potential.

1
Stand tall in front of your step or bench with your hands by your sides, feet hip-width apart. Now step up onto your platform with your right
foot. Bend your left knee a little as you prepare to begin.

2
Start the exercise by quickly switching the position of your legs. So you’re hopping up and placing the left foot on the platform at the
same time as moving the right foot down to the floor.

3
Keep switching the legs for the duration of the exercise without pausing.

squat jack

Explosive moves build explosive fitness

target area
bum, thighs & core               

Get ready to feel the burn in your bum and thighs as you put your booty to work with this metabolismboosting move.

1
Start standing tall with a straight back, head up, arms by your sides.

2
Jump your feet wide apart, bending the knees as you come down into a wide squat position. At the same time raise your arms out and up as in
Jumping Jacks.

3
Jump your feet back together and bring your arms by down to your sides. This is one repetition.

 

TIPS

Land as softly as you can, balls of the feet first

Keep your back straight, core tight, head up

Land with the feet pointed slightly out as in the wide leg squat exercise and make sure the knees track out over the feet

Only raise your arms to a height that feels comfortable

squat jump

Jump for the moon and you might just land on a star.

target area
bum, thighs & core