Hi, guys!
I'm trainer Amy Jo with ATHLEANXX for Women, and today we're going to talk about how to
lose the muffin top, which is extra body fat, and we're going to get your heartrate up and
burn some fat.
So let's do it!
Our very first exercise is going to get the heartrate up, get you warmed up, and we'll
finish at the end with some ab exercises to target those abdominals that we all want a
little bit tighter.
Each one's going to last 20 seconds.
I've got my timer running.
These are the wood chops.
You can use the kettle bell, a medicine ball, a dumbbell.
Ready?
Squat down.
One leg, and up.
We're going to do 20 seconds each side.
This is great for that core.
It's kind of a full body exercise, really.
Get the heartrate up, start burning some calories.
It's the only way you're going to lose the muffin top.
There you go.
Up, and squeeze.
Good, we've got five seconds left.
Then we're going to switch sides.
Keep that chest lifted.
Think about the core.
Pull the abs in tight.
And switch.
20 seconds.
Other hand goes on top, if you're using a dumbbell.
And swing it up.
Excellent.
Get that heartrate up.
Use that core.
Swing up.
20 seconds on this side.
Five seconds left.
Come on.
Up.
Two more.
Two, last one, and one.
Great.
One more warmup.
We're going to go down into twist climbers. 20 seconds.
Got your timer on?
And go!
Right knee, to opposite elbow.
20 seconds here.
This is really an ab exercise, but definitely gets the heartrate up.
10 seconds.
Five, four, three, two.
Last one.
Okay, third: I have my little baby step here.
You're going to be in a plank position.
Out, high plank, feet are straddling the step.
You're going to hop up on the step.
You can make it higher if you want, or about this height, or no step at all.
If you want to just try it out.
20 seconds.
Go.
Great for that core.
Five.
Two seconds.
And time.
Excellent.
Grab a mat.
Alternate reach, 20 seconds here.
Reach.
Right hand goes to my left foot, and back down.
Back down.
Reaching, 20 seconds total.
Halfway.
10 seconds.
Five, four, three, two, last one.
Good.
Great job.
And our very last exercise, 20 seconds, hands are supporting on the side.
These are V-ups.
You're going to pull your knees in and vacuum in the abs at the end.
Hands are here, kick it out straight, suck in the core, and kick it in.
20 seconds.
Finish it.
Good, now that your heartrate is up from those first few exercises you're going o get a much
better workout when you're warm.
We've got seven.
Pull it in, all the way.
Full range of motion.
Five, four.
Finish it.
Three, two more, and one.
There you have it.
Your great muffin top workout.
That will get the heartrate up, burn some calories.
That was just one round though.
I know you guys can do more than that.
Jump right back in, go right back to the beginning, right to those wood choppers. 20 seconds,
each exercise.
Get your heartrate up.
That will pay off way more than just doing crunches all day long.
Focus on that, track your food, track your nutrition, make sure you're following a great
program.
ATHLEANXX for Women provides great nutrition programs as well.
Check them out.
Leave me a thumbs up, comment below.
We'll see you next time.