Hey, ladies!
Trainer Susan with ATHLEANXX for Women.
Today I’m going to show you some great exercises to help build a sleek, strong body, while
burning tons of body fat.
Here we go.
Today I’m going to show you five of my favorite exercises that I’ve been throwing in my
workouts lately.
What I love about these is they really get your metabolism going, they get your heartrate
up, they’re challenging, you can go heavier on some of these; I just really like these.
I hope you do, too.
The first one we’re going to start with is a bar pushup to overhead press.
What I love about this is it challenges your entire body.
So, what we’re going to do is put a straight bar on any kind of low box where you have
clearance.
Make sure it’s firmly on there because we’re going to be doing the pushup on the bar.
What I’m going to have you do is, you’re going to grab the bar about shoulder width
apart.
You’re going to kick your feet out, you’re going to bring your chest all the way down,
you’re going to pop up, you’re going to go into a low squat, you’re going to bring
the bar, and press it up.
Back down to start.
Press up.
So, think about keeping a nice, tight core when you’re bringing that bar up, and overhead.
Get a full pushup, stay low, pop it up to your shoulder, up, and overhead.
Make sure you’re getting a full rep by popping your head through.
That’s going to give you your full rep.
Okay, with any of these, 12 to 15 reps.
I will usually take a 15 second rest, and then I’m into round two, and then round
three.
Number two: one arm plank jumps.
These are some of my new favorites.
Why I love them is because they’re challenging on your core, but they’re explosive.
So, what you’re going to do is put your hand on the ground, you’re going to pop
out.
I usually put my hand behind it me.
It helps me balance myself.
My hips are squared off.
I’m going to pop there, and then I’m going to pop straight up.
Make sure you keep a nice, tight back.
And pop.
12 to 15, let that heartrate go down a little bit.
Whether that’s a 15 second break, or a 30 second break.
I always tell people to get the heartrate down a little bit.
You don’t want to totally stay in your max heartrate the whole time.
Take your time.
Three rounds.
My favorite core, just find some place in the gym, tell people to move out of your way.
It’s good to get away from the traditional stuff you do.
This is a lot of core stuff I do.
I have a bodyweight day.
This is one I love doing.
You’re going to kick up, out, you’re going to reach for the opposite toe.
And that’s the hard part, is balancing.
Then you’re going to rotate back to start.
Kick up, out, touch, and balance.
Tap, and straight.
So, it takes a lot of balance and it’s going to really work your core to not want to keep
rotating.
That’s the hard part because your body is going to want to go “whoop”.
Obviously, when you’re done with one side, you’re here, tap, superman.
Have a little bit of a hold at the top of that superman here.
Just to really work that back.
Those, I would suggest maybe 8 to 10, take a break, three rounds.
Another new favorite.
Hold as much weight as you feel comfortable holding.
This is going to be a weighted speed squat to a lateral lunge.
I’m going to have you explosively jump up to one side, then you’re going to laterally
lunge.
We’re just turning up the heat on those speed skaters.
And back to start.
15 to 20 reps, get that heartrate down, round two and three.
Okay, the last one we’re going to do: tricep kickbacks to fly pushup jumps.
I use this as a finisher on my upper body days.
Maybe back day or something.
What we’re going to do with this is, we’re going to start in a bent position.
We’re going to totally hinge at the waist.
We’re going to start with a kickback.
We’re going to drop the weights down, we’re going to fly, we’re going to go back down
to the ground here and do a pushup, we’re going to stay low, and we’re going to pop
up to start.
So here, here, here, and here.
Yep, there’s a lot to it.
Keep those elbows close to your body.
For the kickup, drop down, bird’s wings.
Meaning, keep a little bit of a bend in your arm, full pushup, and drive up.
Those are tough.
If you can push to do even 5 to 8 to 10, take time to get your heartrate down.
Those are brutal, but they’re great because we’re hitting triceps, shoulders, back,
and chest through all of this, and then that explosive jump at the end, we’re getting
those fast twitch fibers going.
Getting that metabolism fired up.
All right, you guys.
Hey, if you’re looking for a great fat loss program our ATHLEAN MAX Shred program helps
maximize fat loss while helping you continue to build or maintain your muscle mass.
Super great.
The workouts are totally customizable to any fitness level.
The meal plan is also customizable to however much fat loss you’re looking to do.
Super great.
Check it out.
ATHLEAN Max Shred.
Hey, you guys, thanks for joining me.
Hit the like button, subscribe, leave a comment down below.
We love hearing from you.
Join me next time.
See you later.