If you are now trying to strip away the excess fat in your body, well let these 10 killer workouts help you achieve it in less than a month.
Even if you don’t hit the beach all that much, getting shredded for summer is a goal of many of us. But if you don’t start soon, there’ll be no time to waist (forgive me) in shedding the extra weight and bringing out not only the must-have six-pack but also every other cut possible in the hard-earned new muscle you added over the winter.
Why should you take my advice? Because I have trod the path of transformation myself, and many of the techniques I used to get my bodyfat down to below four per cent for the ’13 IFBB North American Championships — where I won the 60-and-over division and the 50-and-over bantamweight class and, ultimately, qualified for a pro card — can help you get in shape whether your goal is the beach or the bodybuilding stage.
These 10 Killer Workouts Are Perfect For Fast Shredding Results!
Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulder width and your toes turned slightly outward. Take a deep breath and bend your hips back and then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outward as you descend. Extend your hips to come back up, continuing to push your knees outward.
2. Overhead Press
Set the bar up in a squat rack or cage and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
3. Weighted Pullup
Attach a weighted belt to your waist, hold a dumbbell between your feet, or if you can’t complete your reps with weight, use body weight alone. Hang from a pullup bar with hands just outside shoulder width. Pull yourself up until your chin is over the bar.
4. Bench Press
Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
5. Seated Cable Row
Attach a straight or lat-pulldown bar to the pulley of a seated row station. Sit on the bench or floor with your feet against the foot plate and knees slightly bent. Keeping your lower back flat, bend forward at the hips to grasp the bar and row it to your sternum, squeezing your shoulder blades together in the end position. Extend your arms and feel the stretch in your back before beginning the next rep.