The Fat Burn Revolution (47 page)

Squat jumps fire up lots of large muscle groups, but the thighs and bum are the main players in this explosive move. As well as torching a ton of
calories, squat jumps build strength and power in the lower body. It’s not an easy one, but when you master it and become able to get a lot of air between your feet and the ground, it feels
amazing.

1
Get into a squat position (as in the squat exercise,
here
), arms by your sides.

2
From the bottom of the squat push the feet into the floor to jump up off the ground, raise your arms to the ceiling as you leap up.

3
Land as softly as you can, with knees bent, planting the balls of your feet first, then come back down into the original squat position to repeat
the movement.

speed bag

Show your body how much you want this

target area
arms & shoulders               

This exercise mimics the speed-bag training boxers use to teach their arms to move quickly. We’re using it because it’s a great fast-paced
upper body move to do while our legs get a bit of a rest. You probably don’t have a real speed bag to practise with, but that’s OK, an imaginary one will do fine.

1
Stand in front of your imaginary speed bag, clench your fist and bring them up to eye level, one just in front of the other. Let your elbows point
out to the sides.

2
Pretend to repeatedly punch the speed bag by rotating your fists, as fast as you can, around each other in a small circle. Ensure the arms
don’t drop down as they get tired, keep the fists up at eye level and don’t slow down.

3
Continue the movement for 30 seconds in one direction then rotate the arms in the opposite direction for another 30 seconds.

split jump

Willpower is like a muscle: the more you use it, the stronger it becomes.

target area
bum, thighs & core               

Split jumps stoke up the metabolism by working the large muscles in the thighs and buttocks hard and fast. You’ll be building explosive power as
well as firming and strengthening the whole lower body in this move, which is a progression of the split squat.

1
Set yourself up in the split squat position with your arms bent by your sides.

2
From the bottom of the split squat, power up into a jump, switching the position of the legs as you leave the ground.

3
Land as softly as you can with the opposite leg in front. That is one repetition.

mountain climber

Work it for your ‘After’ photo

target area
shoulders, thighs, bum, core & back               

Mountain climbers are fantastic exercise, offering a total body workout in a single ‘do anywhere’ move. They are hard-core, but if you want to
burn body fat these will definitely get you ignited!

1
Start in a straight-arm plank position with your hands on the mat directly under your shoulders, legs extended behind you, balancing on the balls
of your feet. Your body should form a straight line from head to heels.

2
Bring your right knee towards your chest and let the foot tap the ground before quickly extending it back and bringing the left foot up to tap the
ground.

3
Start off slowly, but once you’ve mastered the technique pump the legs as fast as you can, bringing the knee up at the same time as the
opposite leg thrusts back out behind you so that both feet are off the ground during the transition.

concentration curl

You will only succeed by doing what you need to do, when you feel like it and when you don’t.

target area
upper arms