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Spring into shape with this workout

Written By fahmi ramadhan on Saturday, 21 March 2015 | 22:01

Workout Program Routines - Been tucking into a few too many choccy treats? Give this workout a go and it’ll be like it never happened...

WHILE we can’t stop you from overindulging in all those sweet treats, we can help you get back on track after a weekend of bingeing.

This intense workout targets your whole body —and we really mean from head to toe — to boost fat burn from the get-go.

Work your hardest and we guarantee you’ll be burning calories both during and after your session.

HOW TO DO IT

Do the allotted reps for your level for each move. Perform the moves back to back in a circuit-style format, moving straight on to the next move without rest.

Once one set of each move is complete, take a minute’s rest before going back to the start. Use the heaviest weights manageable while maintaining good form, and keep the pace up.

Beginner: 3 x 10reps

Intermediate: 4 x 12reps

Advanced: 5 x 14reps

KIT YOU’LL NEED

• 1 x barbell

• 1 x dumbbells

• Kettlebell

• Box/step

HINDU PRESS-UP

Areas trained: UPPER BACK, SHOULDERS, UPPER ARMS, CHEST, CORE

Technique:

* Start in a straight-arm plank position with your hands just wider than shoulder-width.

* Push yourself back to raise your bottom high, keeping your back, arms and legs straight.

* Keeping your legs straight, lower your chest to the floor, then glide forwards, scooping your chest up by extending your arms.

* Return to the start and repeat.

HOT TIP:

Try to keep the reps fluid, flowing from one straight into another.

MODIFIED V-SIT

Areas trained:

STOMACH, CORE

Technique:

* Lie on your back with legs extended and arms overhead.

* Dynamically crunch your body to bring your knees and chest to meet.

* Lower and repeat.

SAFETY TIP:

Keep your shoulders back and neck long throughout.

CLEAN AND PRESS

Areas trained: BOTTOM, THIGHS, CORE, BACK, SHOULDERS, UPPER ARMS

Technique:

* Holding a barbell in front of your thighs, bend your legs to create momentum, then row the barbell upwards.

* Rotate your grip to drop your elbows under the barbell.

* Extend your arms to push the barbell up toward the ceiling.

* Reverse the movement and repeat.

SAFETY TIP:

Keep your chest up and back strong.

BOX JUMP TO KETTLEBELL DEADLIFT

Areas trained: BOTTOM, THIGHS, LOWER BACK, CORE

Technique:

* Stand with a box or deck in front of you, with a kettlebell resting on it.

* Jump up onto the box and land softly.

* Stand up straight, then bend at your hips and knees to take hold of the kettlebell.

* Extend to stand up straight.

* Lower to place the kettlebell back on the box, then jump or step back to the start and repeat.

SAFETY TIP:

Make sure you land clear of the kettlebell.

SINGLE-ARM SNATCH

Areas trained:

BOTTOM, THIGHS, UPPER BACK, CORE, SHOULDERS

Technique:

* Bend at your hips and knees to take hold of a dumbbell between your feet.

* Explosively extend your body, driving the dumbbell toward the ceiling using all the momentum generated.

* Lower and repeat, alternating arms with each rep.

SAFETY TIP:

Keep your gaze forward throughout and maintain a strong stance
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