The Fat Burn Revolution (26 page)
Read The Fat Burn Revolution Online
Authors: Julia Buckley
jumping jack
Fit feels fantastic
The more you exercise, the more you learn to love your body. It will never be perfect, but it will show that you are capable of doing more than you ever thought you could
do.
target area
full body
Even if you’ve never been into exercise before starting this programme, I’m sure you’re familiar with good old jumping jacks. It may
look like kids’ capers, but this exercise is a great quick-fire fat-burning move that jacks up the metabolic rate. These will also help prepare you for the plyometric exercises in Phase
II.
1
Start with your feet together and your arms down by your sides. Slightly bend the knees and elbows and keep that ‘softness’ in the
joints throughout the exercise.
2
Jump both feet out to a wide stance at the same time as raising the arms out to the sides and up above shoulder level, or to a point that feels
comfortable.
3
Without pausing, quickly the jump the feet back in and return the arms to the sides. This is one Jumping Jack.
TIPS
Keep the back straight, core in tight and head up |
If it doesn’t feel comfortable to bring your arms up high, don’t reach above shoulder level |
Try inhaling for two jacks and exhaling for two if you have trouble regulating your breathing |
Make sure you land on the balls of your feet to absorb the impact and protect the joints |
plank
You can and you will
target areacore
Planks are one of the best exercises for tightening the tummy because they work the whole midsection of your body, including the deep abdominal muscles.
They are also great for improving posture and balance and will build core strength to help you perform better in all the exercises in the programme.
1
Lie face down on the mat. Keep your legs together straight out behind you and come up onto your elbows. Make sure the elbows are placed directly
below the shoulders. Your hands can either stay palms down on the mat or you can clasp them together.
2
Keeping the back straight and head in-line with your spine, tuck your toes under and lift the hips and legs so that your body is now supported on
your elbows and the balls of your feet. Your body should be in a straight line from head to heels.
3
Squeeze the buttocks and pull the tummy in tight as you hold the position. When you are ready to release, lower yourself slowly back on to the
mat.
TIPS
If you’re a beginner and can’t manage the full plank, try doing them on your elbows and knees |
Maintain a straight back and do not let your hips pop up or droop down |
Do not hold your breath, you’ll need to breathe from the top of your chest while contracting your abdominal muscles hard |
Doing the plank in front of a mirror will help you achieve the correct posture |
burpee
target areafull body
With its reputation as the exercise of choice of prisoners in solitary confinement, as well as being a favourite among the armed forces, the burpee is a
bad-ass move that fires up all major muscles for a full body burn.
1
Stand with your feet facing forwards, shoulder-width apart, arms by your sides. Sit back into a squat, ensuring the knees track out over the feet.
Lean forwards as you come further down and place the palms on the floor.
2
From this low squatting position, kick your legs out behind you, landing on the balls of your feet, to move into a plank position. Without
pausing, thrust your knees back in towards your chest to return to the squatting position.
3
Raise your arms up above your head and jump up before returning to standing straight. This is one repetition.
TIPS
Correct form is very important. Remind yourself of the instructions for the plank and squat exercises before trying these |
If you’re a beginner, instead of jumping the legs out, you can start by stepping one leg back at a time to get from the squat to plank position and then stepping |
Practise doing these slowly until you have mastered the move and then go as fast as you can while maintaining correct technique |
To increase the intensity, add a push up before bringing the legs back in from the plank position |
step-up
This is about you vs. you
target area
legs & bum
Step-ups are super-easy to master and offer fantastic fat-busting, thigh-firming, butt-lifting benefits! If you struggle with squats and lunges,
step-ups improve strength and mobility in the same muscles that these two exercises employ, so to help you progress in these exercises, it’s worth spending some time working on this
move.
1
Stand tall in front of a step, bench or other sturdy platform with your hands at your sides, feet shoulder-width apart. If you’re using
dumbbells, just hold them down by your sides. Step up with your right leg making sure that your whole foot is firmly planted on the step.
2
Bring up your left foot and place it beside your right foot. Maintain a straight back and keep your head looking forward. Step down again with
your right leg, followed by your left leg.
3
Instead of placing your left foot fully back down, tap the floor with ball of your foot before returning the left foot to the step, followed by
the right. Repeat on the opposite side by returning the left foot to the floor and tapping down with the right before replacing the right foot on the step. Keep repeating on alternate sides.
TIPS
Start by performing the exercise slowly until you get into a rhythm and then go as fast as you can while maintaining stability and a straight posture |
To increase the intensity, after placing one foot on the step, raise the knee of the other leg up towards your chest and hold there for a second before placing that |
Once you have mastered this, add dumbbells for improved strength |
Keep your back straight, head up and feet and knees point forwards at all times |