This fat burning evening workout, combined with the right cardio, and strength building exercises could be your key to burn that fat and create a beautiful sculpted body.
So let’s get straight to the point. In the picture below you’ll find the exercises and the workout plan. Below the picture find the instructions for the exercises.
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First, let’s stretch out and warm up. Make sure you don’t skip this step to avoid any kind of injury.
- Jumping Jacks
Stand with your feet together, knees slightly bent. Draw your navel in, then jump while your raise your arms over your head. While getting back to the floor, separate your feet to the sides. Avoid locking your feet out, jump again and get back to the first position by lowering your arms and bringing your feet back together.
Stand with your feet wider than hip-width apart, and your arms straight in front of you. Start lowering your butt toward the ground. Make sure your knees don’t go in front of the toes. Get back to the starting position and repeat.
- High Knees
Stand straight, feet hip-width apart. Drive your right knee toward the chest and quickly get it back on the floor. Do the same thing immediately with the left knee. Keep alternating your knees as quickly as you can. Follow the motion with your arms.
Start with a standing position, and your feet at hip-width apart. Step forward with the right leg and bend your knee at 90 degrees angle. Hold the position for 5 seconds, and get back to the starting position. Repeat with the left leg.
- Wall Sit
Stand straight in front of a wall. Slide your back down the wall slowly, until you get a 90 degrees angle with your hips and knees. Keep your shoulders, head and upper back against the wall. Both feet flat on the ground about 6 inches apart, and the weight evenly distributed. Hold for the required time, then straighten your legs and get back to the standing position slowly.
- Seated Dips
Sit on the edge of a sturdy bench or a chair with your hands next to your hips. Get a little bit forward so that your hips come off the bench. Your knees should make a 90 degrees angle and your thighs should get parallel to the floor. Make sure your keep your shoulders back and down. Now, tighten your abs, and slowly lower yourself by bending the elbows. Then, slowly push yourself up to the starting position.
This was the explanation to do the easier dips with one chair. When you get to advanced level, use two chairs as on the picture above.
- Push Ups
Get to a push up position (as on the picture above), with the hands directly under the shoulders and feet together. Make sure to form a straight line with your body from the feet to the head. Now, get down as much as you can with your elbows bent at least 90 degrees. Maintain the straight line, and push hard to get back up to the starting position.
If you’re a beginner, you can start with your knees on the floor.
Lie flat on your back, knees bent, and feet flat on the flat on the floor at hip-width apart. Place your hands behind your head. Don’t lace your fingers together, and then gently pull your abs inward, curl up and forward so that your nech and shoulder blades lift off the ground. Hold for a moment and slowly get back down.
- Forearm (elbow) Plank
Get in the normal plank position. Then, get down on your elbows and forearms, with your feet hip-width apart, and elbows right under the shoulders. Tighten your core and hold for the amount of time required.
Rest for 90 seconds, and repeat the circuit once again, or even twice when you get the feeling you can. Perform the workout 2-3 times a week.