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Description
This exercise routine was taken from Men's Health Magazine's web site.
"Exercising to lose your gut is simple—it's all about your muscles. Muscle contraction requires fuel, like an engine does. The more your muscles work, the more you burn. This is why total-body weight training trumps cardio alone.
Building muscle also increases the size of your "engine" and increases your metabolism, so you're burning calories even when you're not exercising. The point: Don't dismiss this workout because it only has six exercises. They're all you'll need to burn fat, build muscle, and look better than ever."
This routine is intended to be performed 3 days per week with at least one day of rest in between sessions. The exercises listed here are to be performed one set per circuit, performing a total of 3 circuits with 2 minutes of rest in between circuits.
If you would like to purchase the video routine for your iPod or computer you can find it here: http://download.menshealth.com/miva/merchant.mvc?Screen=CTGY&Store_Code=MH&Category_Code=MH-125.
Exercise Routine
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Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse g...Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse grip and grab the bar. Keeping your body tight raise up by pulling your elbows as far back as you can and squeezing your back. Try and touch your chest to the bar. Slowly lower back down so your arms are straight and repeat. Exercise description and photo by Michael Diebler. (less)
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1) Stand with your arms by your sides, feet together.
2) Bend down and put your hands shoulder width apart on the floor.
3) Place yourself in the basic push-up position with your arms in line wi...1) Stand with your arms by your sides, feet together.
2) Bend down and put your hands shoulder width apart on the floor.
3) Place yourself in the basic push-up position with your arms in line with your chest and your legs extended outward.
4) Rest on the balls of your feet while bringing one leg (for this example we'll say left leg) forward to your chest and back to its original position. Keep the right leg tucked during the forward and back movement of the left leg.
5) Check to be sure your bent leg and hands carry the weight of your body and that you hold your head up during the back and forth leg movements.
6) Repeat the motion described in Step 4 rapidly, alternating one leg forward and one leg back. This movement mimics the "climbing of a mountain."
7) Repeat as many times as you can. Remember to inhale and exhale steadily during the entire mountain climber exercise. (less)
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Begin by performing dumbbell push-ups: Placing two dumbbells on the ground where you would put your hands for a normal pushup. Gripping the dumbbell handles, perform the pushup motion.
Immediately ...Begin by performing dumbbell push-ups: Placing two dumbbells on the ground where you would put your hands for a normal pushup. Gripping the dumbbell handles, perform the pushup motion.
Immediately following your push-ups begin performing dumbbell lunges: Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! (less)
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1) Grab a barbell with weights at with your grip and stance shoulder width apart and barbell at chest level with palms facing out.
2) Squat down, moving your hips down and back.
3) Return to you...1) Grab a barbell with weights at with your grip and stance shoulder width apart and barbell at chest level with palms facing out.
2) Squat down, moving your hips down and back.
3) Return to your original standing position.
4) Immediately press the barbell straight up overhead with your entire body fully extended.
5) Return the barbell to chest level.
6) Repeat as needed. (less)
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This exercise is a combination of 8-count body builders and chin ups.
8-Count Body Builders
Start in a standing position. Squat down and place your hands on the floor in front of your feet. Put yo...This exercise is a combination of 8-count body builders and chin ups.
8-Count Body Builders
Start in a standing position. Squat down and place your hands on the floor in front of your feet. Put your weight onto your hands and jump your feet back to a push up position. Jump both feet out to the side away from each other and back in. Perform 1 push up. Jump your feet back to your hands and stand back up to the starting position.
Chin Ups
Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! (less)
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