let's get into it squad it's time to put in work we're going to do a best hit workout to
lose belly fat we're gonna hit all those stubborn areas absolutely crush your core
focus on full body conditioning it's time to put in work let's get ready
for your warm-up which is coming up right now we're going to start in a stand-up position
let's go the first one is a lateral lunge to your left hand side bring your hands down
touch the inside of your left ankle on your lunge come back up return same side let's go
find your breath as you work so a breathing pattern exhale under tension
right side switch it up hands down into the inside of your ankle of the moving leg
we're gonna do arm crossovers coming up right now i want you to flex your back
one arm goes over one goal arm goes under and then
switch it up over unders flex your shoulder blades in the back as your arms go behind you
again we're going to focus on a lot on core work we're going to focus on keeping your heart
rate elevated you're going to do a little bit of boxing right here with a jab cross
which is known as the one two in boxing jab cross jab cross fully extend your punches let's go
again flex your core if you're going to target your belly i want you to
think about activating your abs as you work through today's workout
jab cross one two next up we're gonna do a reverse lunge with rotation your left foot is gonna stay
down on the ground the right one goes back and then turn your torso into your lead left leg
again core is flexed forward leg is flexed and then drive your shin down of that forward
leg into the ground to stand one more right side right foot goes forward turn into your right foot
again find your breath exhale as you turn over
warm up is over and three two one let's get into work remember 45 seconds of work
10 to 15 seconds of rest but i want you to outwork me every single set squat step squat step
faster than me faster than me if you have to work at my pace because you
just got getting back into fitness follow my pace
if you feel like you have more in the tank from the beginning you need to work faster than me
10 seconds warriors let's go again core is tight we want to target your belly your
quads your legs of course your conditioning
next exercise a job cross job cross you can start right now
one two one two let's work jab cross jab cross
your hands come back to where they started every single punch
move a little bit as you work these combinations again work faster than me
if you've been boxing before this should be a one two one two step one two one two step
strong abs
step between one two one twos jab cross jab cross there you go breathe with it
next up we're gonna do a plank shoulder tap
and do a crab walk over to the opposite side so check it out it's two crabble or crab walk and
then two shoulder tabs let's go touch touch move right touch touch move left core strong
again keep your belly activated by pulling up and in
20 seconds outwork me you guys tap tap strong core move
45 seconds of work really 10 seconds of rest your rest starts now cause you're gonna do a squat kick
you can start whenever you feel like you're ready so squat snap kick boom let's go
keep working
kick above your own hip
when you squat flex your legs if you want to throw in a punch on the opposite side do that
10 seconds
three two one next exercise we're gonna do a straight leg raise with a bicycle crunch
you'll get down to your back quickly one straight leg raise core is tight
once your legs come down straight go right to left and then left to right let's go
legs up flex your abs hard on the way down bicycle bicycle and then reset
and go again straight leg raise bicycle crunch bicycle crunch keep going
again core is really holding tension as your legs go down
and as they come up and then squeeze your core very hard as the knee meets the elbow
five seconds before you stand up for your next exercise two one bring it up
let's go your combination will be a cross lead hook cross so that's a two three two
and again if you know this combination well throw it twice as fast as me it would be a two three two
two three two two three two or a two three two if you're trying to get used to it let's work
again fully extend that right hand fully extend that lead hook come on squad
best hit workout to lose belly fat at home
we're throwing it down i'm showing you the blueprint but i want you to build your core temple
two one next exercise really strongly guys stay with it get down to the ground
dive bombers you're gonna go under the rope go up back and then under again and back
in a v position three two one let your chest scrape the mat come back up hold it v let's go
triceps chest shoulders core we're working it
and you're going to test your full body strength here definitely your upper body
strength but you're also going to test your ability to come back in that v position with
your mobility and pliability and your hamstrings see how good you are test it
in three two one great work we're going to jump forward into a power step
back one to the right then one to the left boom step back jump forward other side ready let's go
push aggressively off that forward foot to step back
jump push aggressively jump push back with speed
remember out work me don't work at my pace if you can out do me if you have to work
at my pace because you're that's where you're at that's cool but try to do more
yes 10 seconds
five seconds
three two next exercise elbow to knee we're going to get some standing
crunches in here so again opposite knee to opposite elbow
cuts them in the middle flex your abs as hard as you can let's go 45 seconds
if you want to make this harder hold the pause
between your knee and your elbow at the end range a little harder
you got this though 20 seconds
10 seconds
next exercise power lunges will go right side first so it's a reverse lens to a jump
again your goal is to do the entire 45 seconds without stopping faster than me ready go again
if these are really difficult for you just don't jump if you can do more jump higher that's right
challenge yourself guys you got to challenge yourself i'm only giving
you the blueprint you got to build this temple
ten seconds don't stop keep it up keep it up
three two one yes in ten seconds you work your left side one side down you gotta come on heart
rate elevated a little bit or a lot right quad on fire now let's do the same thing to the left go
if you're losing your balance try changing your
vision straight forward and slightly down about 45 degrees
non-stop work push off the floor to fire up the quad
push your shin through your ankle your ankle through the floor let's get it 20 seconds
you're working quads glutes calves conditioning balance
five seconds
excellent work you guys ten seconds you're gonna work the jab rear uppercut the one six
one six let's go jab rear uppercut now if you want to add to this could be one six
three two a jab uppercut hook cross one six now i told you if you can do
more you've got to do more i'm giving you an opportunity to outwork me easily let's get it
flex your core on the rear uppercut
think of this as your hit set even though it's two punches
more power
that your hands go you can do this at home you can do it at the gym but i really want
you to focus on utilizing your space lots of energy within that space two
one next exercise lateral step with the chop so it's a power step chop again your core
the lateral side of your core and your hips are put in work let's go big step big chop
work as if you're trying to move a 30 pound dumbbell
20 seconds
come on guys 10 seconds
four three two one excellent job cross body climber so you're down to the floor in a
push-up position left knee to right elbow right knee to left elbow ready go flex flex core core
strong control pace flex your abs as hard as you can every single rep
20 seconds
10 seconds
four three two one excellent job let's go next one
again a squat with a forward lunge but this forward lunge is explosive
energy accelerate forward bring it back swiss legs ready go squat forward squat forward let's go
how much power can you generate moving forward and how much power can you generate stepping back
athletic power
10 seconds
three two one excellent job you guys one six one one two we are almost home jab rear uppercut
jab jab cross jab rear uppercut jab jab cross let's work start working one six one one two
that's right
seven six five four three two one great work again one two one two step you got this guys
now the goal here is for you to finish punching as fast as you can double my speed
one two one two step you can jump one two one two step jump one two one two
step jump one two one two let's go and then you can add in the duck
as you come across one two one two jump duck one two one two jump duck step
eight seven six we're gonna finish in five four three two
one and done thanks for working out with me today guys that is a phenomenal hit workout you can do
at home to burn belly fat do it twice if it feels extra nice and of course follow me here
on the nate bower fitness youtube channel hit subscribe and i'll see you for the next workout