This workout engages your entire body to burn more calories and works your core for stronger abs and better posture. Do 3 sets of these exercise 2-3 times a week along with cardio to lose weight.
-Hi, I'm Adam Friedman with the Gold's Gym Fitness Institute, and I've created this workout exclusively for Fitness Magazine. -Lose 10 pounds fast. Around The World: Make sure you're standing on the center of the tube, holding a handle in each hand. Raise your arm straight up with palms facing in, and then lower arms out to the side in an almost circular motion. Do 10 to 15 reps. Plank With A Twist: Begin on the ground in plank position, balancing on your forearms and toes. If you need to make this easier, rest your forearms on a bench or a chair seat. Now, keep your body still and twist your hips to one side, then rotate the other way to complete one rep. Do 10 to 20 reps. Cross Shoulder Press: For this move, make sure you're standing on the center of the tube. Now, squat down as far as you can and stand up pressing one arm overhead, then return to squat position and repeat to the other side to complete one rep. Do 10 reps. Washboard Circle: In this move, keep your hands at waist level and your elbows glued to your side the entire time. Next, trace 15 large clockwise circles with your hands, then switch directions and repeat. Punch And Row: For this exercise, stand far in the back so that you build tension in the band when you pull. Now, squat down, then stand up and drive your hand holding the handle back, and punch forward to the opposite end. Do 10 to 15 reps. Quadruped Plus: One hand should hold the tube in place on the ground, and the other holds the handle. As you raise your arm out to the side, take the opposite leg out behind you as high as you can. Keep your toes pointed. Do 10 to 15 reps. Side Lunge and Lift: Stand with your legs wide apart for this move. Without taking any steps, shift your body to one side into a side lunge, and then raise the same arm up. Keep the opposite arm pointed directly down in front of you. Do 10 to 15 reps. Dip And Hip Raise: This move is easy. Keep your heels on the floor and your fingers pointed forward the entire time. Raise your hips up so your back is completely straight. If you want to make this harder, keep a rolled-up towel between your knees. Do 10 to 15 reps.
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