Notesale: Turn your study into money

Document Preview

Extracts from the notes are below, to see the PDF you'll receive please use the links above

---

the 4-week
fat shredder

Harness the power of metabolic
resistance training to build the
body you’ve always wanted—
faster than ever
...
Perform the workouts as circuits, doing each exercise for 60
seconds and moving from one to the next with 30 seconds of rest
...
“For an even greater challenge, combine
both workouts into one big circuit,” says Gaddour
...


DIRECTIONS

A

WORKOUT A

Dumbbell Good Morning to
Close-Stance Front Squat

Hold a dumbbell in front of your chest with your feet hip-width apart and knees slightly bent
[A]
...
Hold for 2 seconds and return to the starting position
...

Hold for 2 seconds and return to the starting position
...

Make It Harder Increase the weight, hold a dumbbell in

each hand, or squat deeper
...
Drive
through your heels as you raise your hips and extend your arms [B]
...

Make It Easier Decrease the weight
...
Switch legs after 30 seconds
...
Step forward with your left leg and lower
the weight to your left foot [B]
...
Step out to your left and lower the
weight to your left foot [C]
...

Make It Easier Decrease the weight
...


B

C

Neutral-Grip Dumbbell Row to Clean

Lower your torso and let the weights hang at arm’s length, palms in [A]
...
Drive
your hips forward, raise your torso, and curl the weights [C]
...

Make It Harder Increase the weight
...
Move your right hand forward a few inches [A], then your left [B], and
continue crawling forward for the allotted time
...

Make It Harder Alternate crawling forward, backward, and side to side
...
“But by combining them, you can make every workout pull double
duty,” says BJ Gaddour, C
...
C
...
, who created the ones below based on Speed Shred
from Men’s Health DeltaFIT (SpeedShredWorkout
...
The result: two fatfrying routines that will set your lungs on fire
...
Keeping your chest up, bend at your hips and knees and
lower the weights as far as you can without rounding your back [B]
...
Now step to your left so your feet are twice shoulder width, and lower the weights
between your legs [C]
...
Switch the direction you step into the sumo deadlift with each
rep
...

Make It Harder Increase the weight
...
Lower into a quarter squat [B] and explosively stand,
pressing the weights overhead [C]
...

Make It Easier Decrease the weight or assume a parallel stance
...


A

B

Dumbbell Hand-to-Hand Staggered Hip-Hinge

Hold a dumbbell in your left hand, left foot forward [A]
...
Raise your torso and repeat, passing
the weight to your left hand
...

Make It Easier Decrease the weight or assume a parallel stance
...


A

B

C

Dumbbell Row to High Pull

Hold a pair of dumbbells at arm’s length, palms back, and lower your torso [A]
...

Stand up explosively, pulling the weights as high as you can [C]
...

Make It Harder Increase the weight
...
Slowly raise your right hand
and touch your left shoulder [B]
...

Keep alternating sides
...
)
Make It Easier Assume a standard pushup position
...




---