“The glutes, hamstrings and fat burn workouts are often a trouble spot for women. But guys can reap the rewards of this workout too. Barbell good mornings and back extensions are both safe exercises. That should be used as part of a well-rounded stable foundation. Make sure that you’re keeping your spine straight, so that it doesn’t hyperextend and put your health at risk. Aim for a full stretch at the bottom of each rep, holding for a count of one. Maintain this control and avoid bouncing out of the bottom and lifting yourself back up. If you’re struggling to do your hip thrusts. You can use two barbells so you can quickly switch to a lighter weight if the single-leg version becomes too challenging.
Technique Tips
Single-Leg Deadlift: Keep your right leg straight and lift it up and out behind you as you descend. This can help counterbalance the weight of your body. Relax your shoulders and hips to stay balanced before lowering yourself back down into the lunge position on one knee.
Smith Machine Reverse Lunge: If you’re new to this exercise or you find yourself fatigued. Start by using a Smith machine or unstable platform to do your reverse lunges. It will provide extra balance and stability. So you can focus on the action of your legs instead of maintaining your balance.
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Wide-Stance Barbell Squat: If you’re interested in getting an edge on your competition, take 4 seconds to squat down and deep. Get to a point where your thighs are parallel to the floor.
Single-Leg Hamstring Curl: Most leg curl machines have just one long roller to accommodate both feet. For single-leg curls, shift your body slightly on the machine so your ankle is in the middle of the footpad. Otherwise, you might put undue stress on your knee.
“The back and core work synergistically, making them a good, dynamic muscle pairing for a high-energy-burn weight-training session,” explains Smith. “This workout is front-loaded with four back-focused supersets. Then, you’ll switch and do traps and abs in a superset to wrap it up.”
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Technique Tips
Deadlift/Wide-Grip Pull-Up: Working down to 4-rep sets is not the norm in fat-burning training. But this workout pushes the pace to increase your anaerobic burn. Rest no more than 1-2 minutes between supersets. You won’t be able to pump out as many reps by the time your rest makes up for the pressure, but you are still in good shape and will benefit from the intense training.
Wide-Grip Lat Pull-down/Incline Dumbbell Row: This superset is composed of twelve exercises – do each movement for one exercise, then take a moment and move into the next exercise. On average, you’ll complete each set in about a minute., expect to need around 1-2 seconds to get into and out of each position, moving with a smooth speed before settling back into your starting point. The goal is to stop your rep cadence at 1:2:1
Barbell Pendlay Row/Straight-Arm Pull-down: On this superset, change your rep cadence to 4:2:1:2: a 4-second negative, 2-second pause, explosive 1-second positive contraction, then another full 2-second pause, holding the contraction.
Close-Grip Lat Pull-down/Reverse-Grip Bent-Over Barbell Row: Try to remain upright when doing the close-grip pull-down. Pull the handle down to your upper chest and resist the urge to lean away or arch your lower back. If you lean back, you’ll turn the movement into more of a seated cable row.
Barbell Shrug/Seated Dumbbell Shrug: On this superset, speed up your reps to 1:0:1:2 with no pause before the concentric portion and a 2-second hold at the top.
Hanging Leg Raise/Decline Crunch: If you have it in you, you can do an additional seventh superset after this ab pairing, choosing two more core movements such as reverse crunches and crunches, decline twisting crunches and 30-second planks, or V-ups and dragon flags.
“This video demonstrates the muscles in play when doing cardio at home. The host goes over the benefits of cardio and why it burns so many calories. It’s not about focusing on one body part, it’s about making sure that you’re moving your entire body and burning calories while developing strength.
Read More: Best Stretches For Tight Hamstrings
Technique Tips
You can tackle the first step of this exercise two different ways. Either by walking out with each lunge so you move across the floor, alternating legs with each step; or by stepping out with your right leg, then stepping back to the starting position before staying stationary. What we like about bodyweight exercises is that they offer a complete, full-body cardio workout by allowing you to transition seamlessly from one exercise to the next without having to worry about equipment or frustration. Burpees are an easy way to start your off. For the bicycle crunch, don’t interlace your fingers behind your head and yank on your neck. Instead, rest your hands lightly on the back of your head to help support your head on your neck with your fingertips barely touching each other.
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If a spin bike isn’t available, a traditional stationary or recumbent bike will do. Whichever you use, go all-out for 20 seconds before moving on to the jump squats. If you’re having trouble getting deep enough on your jump squats, try performing the exercise with a hand placement in between your knees. The weight and number of reps can be altered depending on what’s best for the bicep curl. At this point, most people would think of faults in their personal health. They might feel self-conscious, they might feel they have done something wrong. All this stems from a lack of awareness – which is the problem with our current education system.
Workout 4: Julian Smith’s Arm-Blast Workout
“If you’re looking to speed up your metabolism and get stronger in your workouts, consider increasing the intensity of your weight-lifting with supersets or trisets. You’ll need to keep the rest period short in either case, But be sure to give yourself enough time before and after to recover, and don’t stop at all within those combos except to change from one move to the other.”
Read More: Best Stretches For Tight Hamstrings
Tips for Fat Burn Workouts
Standing Barbell Curl/Flat-Bench Skullcrusher: If you choose to trade out fundamental exercises that require either a barbell or an EZ-bar, you have a wide range of options at your fingertips. Both bars have different feel and slightly different muscle recruitment patterns. It’s up to you whether or not you want to make the switch.
W-Bar Triceps Press-down/Seated Alternating Biceps Curl: One second negative, then one second positive, followed by a two-second hold at the fully flexed position. Manipulating cadence stimulates the muscles in new ways, especially if you’ve fallen into a habit of using the same tempo for all your workouts.
Dumbbell Hammer Curl/Seated Dumbbell Overhead Extension: It’s important to change up your reps to 4:0:1:2. The first number is the time you should take on the eccentric in seconds, and the second number is the starting position (a zero means no pause between reps). The fourth level is the peak contraction; the third level is when you do most of your work; the second level is when you’re at your busiest.
Barbell Wrist Curl/W-Bar Cable Curl/Diamond Push-Up: This routine will definitely make your arms scream by the end of it. Make sure you give it your all when working through these three exercises. If a true pain is what you want, try going through the full diamond push-up – that’s harder work. These are easier than the shoulder-width version because your chest makes up a greater percentage of the total weight.
Workout 5: Taylor Chamberlain’s Chest And Shoulder Smackdown
“If you’re in a fat-burning or calorie-burning mode, use this workout instead of your typical chest-and-delt workout. It’s similar to what you would expect during a muscle-building routine, but the rest periods are shorter, so they’ll promote fat loss.”
Technique Tips
Add weight as needed so you are failing before 10 reps by the final set of each movement. To hit the pectorals in a different way, use a neutral grip (palms facing one another) for incline dumbbell presses. Make use of dumbbells on a flat bench by going deep in the bottom position while stretching. The dumbbells should be alongside your torso when you’re at the bottom so that your elbows are fully bent and pointing down toward the ground.
Keep your focus in your front delts by staggering your feet and keeping an upright stance. For the lateral raises, keep the first 10 reps heavy by choosing a weight that will result in failure in the 8-10 rep range. Immediately switch to a lighter weight—around 30 percent lighter—and power through those additional 10 reps.. Do this on every set before moving on to the upright With 225 commands, your shoulders will be fatigued by this time. Move slowly and pause with the contraction for a few seconds for effective muscle stimulation.
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