Workout Routines

The Best Full-Body, Fat Loss Workout

Take your body to the next level with this exclusive routine from our new book, 'The 101 Best Workouts of All-Time.'

by

Scivation & Muscle & Fitness #Perform21 Sweepstakes Rules

THE WORKOUT [OPTION A]

1. SWISS BALL PLANK CIRCLE

Sets: 2 Reps: 30–45 seconds (each direction) Rest: 60–90 sec.
Place a Swiss ball on the floor and get into pushup position with your hands on it. Now lower your forearms to rest on the ball, keeping your entire body in a straight line with abs braced. Use your elbows to roll the ball in a circular motion, clockwise and then counterclockwise, as if you were stirring a pot.

2A. DUMBBELL ROMANIAN DEADLIFT

Sets: 3–5 Reps: 6 Rest: 0 sec.
Hold a dumbbell in each hand and stand with feet hip width. Push your hips back and, keeping your lower back in its natural arch, bend your torso forward. Lower your body until you feel a stretch in your hamstrings, bending slightly at the knees as needed. Squeeze your glutes as you come back up.

2B. ALTERNATING DUMBBELL ROW

Sets: 3-5 Reps: 6 each side Rest: 0 sec.
Bend forward at the hips as you did in the Romanian deadlift and row one dumbbell to your side. Lower it and repeat on the other side.

2C. DUMBBELL HIGH PULL

Sets: 3–5 Reps: 6 Rest: 0 sec.
Hold dumbbells in front of your thighs and bend your knees and hips so the weights hang just above your knees. Explosively extend your hips as if jumping and pull the weights up to shoulder level with elbows wide apart, as in an upright row.

2D. FRONT SQUAT TO PRESS

Sets: 3–5 Reps: 6 Rest: 90 sec.
Hold the dumbbells at shoulder level and stand with feet shoulder width. Squat as low as you can without losing the arch in your lower back. Come back up and press the weights overhead.

SEE ALSO: The Metabolic Circuit Training Workout

3A. SNATCH-GRIP DEADLIFT

Sets: 3 Reps: 10 Rest: 0 sec.
Set up as you would to deadlift, only do so in a power rack, resting the bar on the safety rods at about two inches below your knees. Grasp the bar wide, hands about double shoulder width. Extend your hips and stand up, pulling the bar to in front of your thighs.

3B. ALTERNATING DUMBBELL BENCH PRESS

Sets: 3 Reps: 10 (each side) Rest: 0 sec.
Lie back on a flat bench holding dumbbells. Press them both over your chest and then lower one of them to your side. Press it up and then lower the other hand. That’s one rep.

3C. DUMBBELL LUNGE

Sets: 3 Reps: 10 (each side) Rest: 0 sec.
Stand with your feet hip width, holding a dumbbell in each hand. Step forward with one leg and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

3D. INVERTED ROW

Sets: 3 Reps: 10 Rest: 90 sec.
Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grab it with hands about shoulder-width apart. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.

Pages
Comments