The Fat Burn Revolution (34 page)

split squat

Refuse to give up on your goals

target area
thighs & bum               

Split squats are similar to lunges, but most people find them a little easier to master because you don’t step in-between repetitions. This means
you can really concentrate on maintaining good form and giving the thighs and bum a great workout. In fact, this move works most of the muscles in the body and is a fantastic fat
burner.

1
Stand straight and tall, with feet hip-width apart, toes facing forwards. Beginners should start with hands on hips and once you have mastered the
move with perfect form you can raise the arms and place the hands behind the head, elbows out. When that becomes easy you can hold a dumbbell in each hand. Take a big step forward with your right
leg. Come up onto the ball of your left foot.

2
Keeping your back straight, lower the hips towards the floor, bending both knees. Aim to get the front thigh parallel to the ground and a
90-degree angle in your left leg, but only go down as low as you can comfortably.

3
Push your front foot into the ground as you slowly raise your body back up. That is one repetition. Without stepping back in, complete your reps
on that side before switching legs.

lateral lunge

The challenge of this programme is as much mental as physical and you’ll finish strong in mind and body.

target area
thighs & bum               

Here’s a move that targets the difficult-to-reach inner thighs. This one will shape and firm up those muscles as well as keeping that area flexible
and supple. You’ll also be hitting the outer thighs and buttocks.

1
Stand with your feet as wide apart as you comfortably manage. When you first try these just let your arms dangle by your sides. Once you’re
ready to add weights hold a dumbbell in each hand.

2
Bend your right knee as you push your hips out behind you, keep your back straight, head up. Aim to get your right thigh parallel to the floor, or
as low as you can comfortably go. The left leg stays straight.

3
Press the right foot into the floor as you return to the starting position and repeat the movement on the opposite side.

gym ball hand-to-foot pass

Forget your excuses and remember why you started this.

target area
core               

If you dream of a flat, defined abdominal area, this move will take you several steps closer to making it a reality. It’s a toughie, but incredibly
effective – prepare to get shredded!

1
Lie flat on the floor, legs extended, holding the ball between your hands, arms outstretched over your head.

2
Keeping your arms and legs straight, lift them up and bring them together, raising the upper body as much as you can. Pass the ball from your
hands to between your feet, squeezing the ankles together to hold it in place. Slowly lower the hands and feet back down.

3
Gently tap the floor with the arms and ball before raising back up again to pass the ball back to your hands. Lower again to tap the floor with
your heels and the ball. That is one repetition.

back extension on a ball