Strip Away Body Fat - Workout A

If your goal for the new year is to strip your body fat, then these (A & B) workouts are for you!

This plan consists of two workouts (Part A is below), A & B. Alternate between the two workouts. Monday & Friday workout A, Wednesday & Saturday workout B one week, and switch the following week.

Complete the workouts as a circuit. One after the other resting as little as possible. Once you've done all five, rest, hydrate, and repeat two or three more times.

1) Plank

(Hold 30 Seconds)

Assume the Push up position, but bend your elbows and rest your forearms on the floor. Your body should form a straight line. Now tighten your core muscles, and hold the position.

 

2) Crossover Dumbbell Step up

(8 to 10 reps each leg)

Grab a pair of dumbbells and stand to the right of a bench or step. Cross your right floor in front of your body and place it on the step. Push off your right foot to lift your body off the floor. Lower back to the starting position. Do all your reps, then turn around and repeat with the other leg.

3) Bent Over Y Raise

(10 to 12 reps)

Bend at your hips, and lower your torso until it's nearly parallel to the floor. Let your arms hang straight from your shoulders, and slightly bend your knees. Now raise your arms to they're at a 30-degree angle to your body (forming a Y) and are in line with your torso. Pause, lower, repeat. (This photo is not completely accurate, I couldn't find one. So just imagine your arms more out in front of you, not next to you)

4) Goblet Squat

(12 reps)

Stand with your feet slightly beyond shoulder width. Cup the end of a dumbbell with both hands and hold it vertically on front of your chest, your elbows pointing down. Keeping your back naturally arched, push your hips back, bend your knees, and squat. Pause, and push yourself back up.

5) Push Up

(10 to 12 reps)

Do I really need to explain how to do a push up still??!! :P

Key is keep your back straight, and hands slightly wider than shoulder width apart.