The Fat Burn Revolution (48 page)

Here’s a move to help you win the gorgeous arms race! The concentration curl is a variation of the bicep curl, which isolates the muscle on the
front of the upper arm, making it especially effective for firming and defining that area.

1
Sit on a sturdy bench or chair with your feet and knees wide apart. Holding a dumbbell in one hand, lean forward a little and rest the back of
your upper arm on the inside of your leg, just above the knee. Allow the arm to hang down holding the weight with the palm facing inwards. Place the palm of the opposite arm on your other thigh for
support.

2
Keeping your back straight and without moving your upper arm, curl the dumbbell upwards to your shoulder. Really squeeze the biceps in the upper
arm as you lift and focus on keeping your elbow in place.

3
Lower the dumbbell in a slow and controlled manner back into the starting position. This is one repetition.

shoulder shaper combo

It’s time to let the world see who you really are

target area
shoulders & upper back               

Here’s a little combination exercise I’ve cooked up especially to shape, strengthen and sexify your shoulder area. Let’s get you
sleeveless-top ready!

1
Stand straight and tall with your feet hip-width apart. Start with your arms by your sides holding a dumbbell in each hand with palms facing your
body.

2
With just a slight bend at the elbow, slowly raise both of your arms out to the side, bringing the weights up to shoulder level. In a slow
controlled motion, lower the weights back down.

3
Rotate your arms to the front of your body so the palms face the front of your thighs. Again, bring the weights up to the level of the shoulders,
this time raising the arms straight out in front of you. Slowly lower the arms once more. This is one repetition.

wide leg squat

target area
thighs, bum & core               

This version of the squat exercise works the inner thighs extra hard as well as helping to firm up the whole of the legs and the bum and strengthening the
core and lower back.

1
Stand with your feet as wide apart as you can comfortably manage. Try starting out with your feet just beyond shoulder-width apart and if that
feels comfortable you can go wider. Feet are slightly turned out. As with standard squats, beginners can start with hands on hips, or to make it a little harder, behind the head, elbows out. Once
you’ve mastered the technique you can hold a dumbbell in each hand.

2
Keeping your back straight and upright, squat down until your thighs are parallel to the floor or as low as you comfortably go.

3
Squeeze your buttocks and push the feet into the floor as you lift your body back to the starting position. This is one repetition.

elevated split squat

target area
legs & bum               

This is definitely one of my favourite leg exercises. It’s not for beginners – if you have yet to master the standard split squat then stick
with that for now. But, if you are ready for this move, you’re going to get an excellent workout for all the major muscles of the lower body. This is a great fat-burning move too. Working the
legs individually will help you to correct any strength imbalances between right and left, which will generally improve the way you move, reduce the risk of injuries and enhance your lower-body
performance.

1
You need to set yourself up in the same way as for a standard split squat, but for this exercise you will be placing the back foot on a step,
bench or other sturdy surface raised from the floor behind you. Lie the top of your back foot flat down on the surface. You may need to shuffle your front foot forwards a little to get your stance
wide enough once the back foot is in place.