1A DEADLIFT Stand with your feet about shoulderwidth apart, your toes straight ahead. Squat down, and grab the bar with an outside-shoulder-width, palms-down grip [1]. Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar to hip height as you rise [2]. Reverse the motion to return the bar to the floor. That's one rep.

  

 

The Ultimate Fighting Fat-Burning Workout

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1B MEDICINE-BALL V-UP Holding a medicine ball straight overhead, lie on your back on the floor [1]. Contract your abs, raising your torso and arms into the air as high as you can while you do likewise with your legs (your body should form a "V" shape) [2]. Reverse the motion to return to the starting position. That's one rep.

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The Ultimate Fighting Fat-Burning Workout

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2A ONE-ARM DUMBBELL CLEAN AND PRESS Holding a dumbbell in one hand, get into an athletic, shoulder-width stanceand bend at the hips so that you lower the weight to below knee level [1]. Explosively pop your hips forward, straighten your knees, and shrug the weight, coming up onto the balls of your feet. As the dumbbell rises to chest level, fl ip your wrist over so your palm faces the ceiling and the weight is at shoulder level [2]. From here, press the dumbbell straight overhead [3]. Reverse the motion to return to the starting position That's one rep. Complete all your reps on that arm, then switch arms and repeat.

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The Ultimate Fighting Fat-Burning Workout

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2B INVERTED ROW Set up a barbell on a power rack three to four feet above the fl oor. Lie under the bar, and grab it with a shoulderwidth, overhand grip. Hang at arm's length from the bar with your body in a straight line from your ankles to your shoulders [1]. Keeping your body rigid, pull yourself up until your chest touches the bar [2]. Pause, then lower yourself back to the starting position. That's one rep.

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The Ultimate Fighting Fat-Burning Workout

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3A TWO-HAND DUMBBELL SWING Holding the end of a dumbbell with both hands, crouch down into an athletic, shoulder-width stance. Allow the weight to hang in front of your body and between your legs. Now dip your knees as if you were about to jump [1], and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arms up to shoulder level [2]. Reverse the motion to return to the starting position— that's one rep—and immediately begin the second rep.

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The Ultimate Fighting Fat-Burning Workout

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3B JUMPING LUNGE Get into a lunge position with the thigh of one leg forward and parallel to the fl oor and the knee of the rear leg nearly touching the fl oor [1]. Explosively jump straight up as high as you can, and switch legs in midair [2], landing with the opposite leg forward [3]. Immediately repeat the jump, switching your legs back. That's one rep.

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The Ultimate Fighting Fat-Burning Workout