Extra Fat Burner Challenge

IF YOU’RE A NON GYM-GOER

Extra fat-burner Four-Point Weight Walks

Place four cones 9m apart. At the first, perform 10 bicep curls. Walk to the next for 10 dumb-bell squats. At the third, do 10 bent-over rows. Finish with 10 overhead presses. Perfect form-Try to keep up on your toes.
WHEN YOU DON’T HAVE ANY WEIGHTS

Extra fat-burner Bodyweight Challenge

Drop into a squat, then jump up into the air and land in a crouched position. Jump into a press-up position, do a press-up, then jump up. Do as many as you can in 60 seconds. Perfect Form-Jump as high as you can.

IF YOU LOVE CARDIO

Extra fat-burner Lateral Speed Steps

Stand on a step and, one foot at a time, step off to one side then the other as many times as possible in 60 seconds. Rest, repeat. Perfect form-Step faster but keep your upper body relaxed and upright.

Abdominal Exercises - Best Abdominal Exercises and Core Workouts

These are some of the best and most effective ab and core workouts for strengthening and firming your abdominal muscles. If you are looking for a new way to work your abs try these ab workouts.

Remember that getting great abs takes more than just ab exercise; you need proper nutrition and a well-balanced exercise routine to go with these ab-focused exercises.

Abdominal Exercise Guidelines
Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months.

Side Bends
· Holding a dumbbell in you right hand, stand with feet shoulder width apart and your knees slightly bent.
· Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
· Return to an upright position and repeat for the desired number of reps.

Medicine Ball Sit Ups
· Lie on your back with your knees bent and feet flat on the floor.
· Hold a medicine ball (choose a 5 pound ball to begin) to your chest and have a partner stand at your feet (not on them).
· Push your lower back into the floor flattening the arch and hold.
· As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you.
· Catch the ball and slowly return to the start position.
· Tip: Don't sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor.

Weighted Curls with Medicine Ball
· Lie on your back with your knees bent and feet flat on the floor.
· Hold a medicine ball (or weight plate) to your chest (start with 5 pounds).
· Push your lower back into the floor flattening the arch and hold.
· Curl up just enough to lift both your shoulders off the floor a few inches.
· Hold for a count of 2 and return to the start position.

Cable Crunch
· This exercise requires a triceps pushdown machine with a rope attachment.
· Knee down in front of the machine holding the rope just above your head.
· Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
· Return to the start position slowly and repeat to the left knee.