This 4-week fat-burning workout will prepare you to achieve your goals for this season. Get fit for warmer weather with this dynamic month-long program.
The fight against fat never ends. Most (lucky) men get over it by doing cardio or stopping eating Oreos and anything else that tastes good or just running for hours. According to coach Gideon Akande, there is another way to burn fat. And the process does not have to be so happy, which is what you will learn in the training that we give you below.
Akande, who created the Riptensity bodyweight conditioning exercise video, wants you to attack your body fat with so much variety and intensity that you can’t stop sweating. The training, which you must do three times a week, will make you move in ways that you did not think possible. The challenge of your new movements will stimulate your metabolism (and your mind), speeding up your heart rate for greater calorie burning.
Workouts like this are exactly what Akande used to use to stay fit to fight (and stay slim) during his days as the Chicago Golden Gloves champion. These exercises can do the same for you.
INSTRUCTIONS
Do this exercise 3 or 4 times a week. Stay active every other day, aiming for at least a half-hour walk.
HEATING
Perform 3 minutes of plank walkout, training for 45 seconds of each minute and resting only 15.
PLANK WALKOUT
Stand up, then place your hands on the ground. Keeping the core tight, walk forward until you are in the plank position. Pause. Walk with your hands back to your feet and standing. That is 1 repetition.
THE TRAINING
Run this as a circuit. Do each move for 45 seconds, then rest for 15. Do 5 rounds. Rest 1 minute between each round.
PUSH UP WITH SIDE KICK
Start in the pushup position. Lower your chest to the ground. Pressing upwards, throw your right hand towards the ceiling while turning your torso towards the side plank. Kick with your left leg under you, placing your foot in front to support you. Support. Rotate back to the pushup position. That is 1 repetition; Alternate sides with each repetition.
SIDE SHIFT WITH JUMP
Standing, walk to the right, shifting your weight to the right leg. Bend your hips, push your butt back and straighten your left leg. Press the start explosively and drive your right knee into the air, jumping. Land gently. That is a 1 repetition; Do 30 seconds of reps on your right leg, then 30 seconds on your left.
TIP: “Keep the shin of your leg rooted perpendicular to the floor; This will save your knees. “
V-SIT
Begin to lie on your back, with your arms extended above. Press your lower back to the ground. Lift your torso and legs, trying to touch your knees against your chest. Go back to the beginning, then lift your torso and legs again; this time keep your legs straight and try to touch your fingers. Go back to the beginning. That is 1 repetition.
JUMP SQUAT
Stand with your feet shoulder-width apart, then bend your knees and hips, sitting until your thighs are almost parallel to the floor. Shift up, then down; repeat this 5 times. After the fifth pulse, squat almost parallel, then stop explosively, leaping through the air; do this 5 times, alternate the two movements until time runs out.
PUSH UP A CROC ROLL
Start in the push-up position. Lower your chest to the ground. While pushing up, raise your right arm and rotate it so that your chest is up. (You should also lift your right leg). Once you have turned around, bend your hips and sit in position. Pause. Flip back to return to the beginning. That is 1 repetition; Alternate sides with each repetition.
TIP: “Squat depth is highly personal. Your goal is parallel, but if you can’t go that deep, that’s fine. Focus on getting as deep as possible. “
SLIDE BACK WITH WINDMILL SKIP
Stand up and step back with your left leg; Go down in a lunge. Put your left hand on the ground with your right foot, then throw your right hand as high as you can. Invert the movements to return to the beginning. That is 1 repetition; Alternate sides with each repetition.
TIP: “Inflate your chest with each repetition. What you should be looking for is for your heart rate to rise, but you also want to allow this to stretch your upper back. ”