12 WEEKS FAT MELTING WORKOUT

Summer Burn: 12 Week Fat Melting Workout

The trick to being summer shredded is getting shredded before summer arrives. Use this 12 week Summer Burn program so you can show off at the pool this year!

Workout Summary

Main Goal

Lose Fat

Workout Type

Split

Training Level

Intermediate

Program Duration12 weeks

Days Per Week

4

Time Per Workout45-60 minutes

Equipment Required

Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines

Target GenderMale & Female

Recommended Supplements

ISOFLEX, AminoCuts, RapidCuts, Impact Igniter, VitaStack

Author

Eric Broser

Workout PDFDownload Workout

Workout Description

As the days on the calendar pass, and the outside temperatures begin to rise, the amount of clothes we are able to (or wish to) wear slowly starts to diminish.

Whether it be to work, the gym, to the beach, park, or family barbecue it is certainly nice to be able to show off the fruits of your labor – confidently and proudly displaying all of the muscle you work so hard to build.

However, before you go rushing off to your local sportswear store or favorite online shopping spot to purchase some new spring/summer duds, why not take the next 12 weeks to focus on shedding as much body fat as possible?

Because while we all know that thick, dense, defined muscle is totally awesome - you certainly “can’t flex fat!”

Fat Incinerating Tip Sheet

1. Cardio Upon Awaking: While research is conflicting as to whether cardio is more effective done in the fasted state, ensuring you do get your cardio in bright and early will help you burn fat.

2. The Right Supplements: Every morning start your day with a powerful, multi-stage thermogenic fat burner and about 5-10 grams of scientifically formulated BCAA. Doing this prior to your early morning cardio will give you all the energy one needs to power through your early morning grogginess.

3. Carb Cutting: Each week leading up to summer eliminate about 25 grams of carbs from your daily diet, while adding in ten grams protein. This will help create a calore deficit needed for fat loss, increase the thermic effect of food, maintain muscle, and assist in shedding excess subcutaneous water.

4. Hunger Troubleshooting: Lets face it…existing in a calorie deficit, which is a necessary evil for getting lean, is not always an easy task. There will be many times where your blood sugar will drop, your tummy will cave, and you will begin fantasizing about attacking the cookie aisle of your local supermarket!

However, the result in that case is certainly not very beneficial when the goal is looking like a comic book superhero. I have found the best way to stave off hunger and bring energy back to an adequate level is to consume a huge glass of cold water with 5-10 grams of your favorite flavored BCAA powder mixed in.

5. Cardio Splitting: If your goal is 60 minutes of cardio for the day, for example, you will manifest superior results by splitting that (total) time between two, or even 3 sessions, than doing it all at once. You could wake up and do 30 minutes of cardio fasted, another 15 minutes post workout, and the final 15 before your final meal.

This “splitting” strategy will help keep the metabolism elevated all day long, which effectively makes you into a literal fat-burning machine.

6. Vary Cardio: Some studies indicate that HIIT cardio is more effective at incinerating adipose than steady state - while others show the opposite. In my experience, I have become convinced that both types of cardio work (each carrying their own advantages/disadvantages), and thus both should be a part of your overall program.

A highly effective strategy is to break cardio up, as suggested earlier (#5), into a 30/15/15 scheme (if the goal is one hour daily) with the first 30-min session being steady state and the following two as HIIT.

7. Get Intense: When the main goal is dropping body fat it is a great idea to make your weight training sessions more productive and intense via the use of supersets and dropsets. These intensity techniques are not only valuable for stimulating muscle growth, but also will raise heart rate, increase metabolism, burn greater calories and push natural GH (a very powerful fat-crushing hormone) through the roof!

8. Compound Pounding: You will burn a heck of a lot more calories, as well as stimulate higher levels of natural hormones that destroy body fat if you make sure to include plenty of basic, multi-joint exercises in each of your workouts. This is not to say that you should shy away completely from more isolated movements, but only that you do not neglect some serious “compound pounding!”

The 12 Week Summer Burn Workout Program

The following workout is a 12 week program to get you shredded for summer.

Rest as long as needed in between sets to slow your breathing just about back to normal and have your mind ready to push 100% on the next set.

For optimal fat-loss you will do 60 min of cardio per day on off days from training and 20-30 minutes either fasted or post workout on lifting days.

As each week passes you can use the program exactly as is laid out above, or you can tweak by adding/subtracting certain movement and/or simply changing the order in which the exercises are done.

Monday: Chest, Biceps, Forearms, & Abs

Exercise	Tempo	Sets	Reps
1. Incline Bench Press	2/0/1	2*	7-9
2. Dumbbell Bench Press	2/0/1	2*	7-9
3a. Incline Dumbbell Fly	2/0/1	2	10-12
3b. Cable Crossover	1/0/1/1	2	10-12
4. EZ Bar Preacher Curl	2/0/1	1*	7-9
5. Barbell Curl	2/0/1	1*	7-9
6a. High Cable Curl	1/0/1	2	7-9
6b. Standing Alternating Dumbbell Curl	1/1/1	2	7-9
7. Reverse Barbell Curl	2/0/1	1*	10-12
8a. Barbell Reverse Wrist Curl	1/0/1	1	13-15
8b. Barbell Wrist Curl	1/0/1	1	13-15
9. Cable Crunch	1/0/1/1	2	16-20
10a. Hanging Leg Raise	1/0/1	1	Max Reps
10b. Seated Bench Knee Ups	1/0/1	1	Max Reps

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Tuesday: Quads, Hamstrings, & Calves

Exercise	Tempo	Sets	Reps
1. Barbell Back Squat	2/0/1	2*	7-9
2. Leg Press	2/0/1	2*	7-9
3a. Leg Extension	2/0/1/1	2	10-12
3b. Walking Barbell Lunge	2/0/1	2	10-12 Each
4. Lying Leg Curl	2/0/1/1	2*	7-9
5a. Adduction Machine	1/0/1/1	2	16-20
5b. Stiff Leg Deadlift	2/0/1	2	10-12
6. Standing Calf Raise	1/1/1/1	1*	7-9
7a. Seated Calf Raise	1/0/1/1	2	7-9
7b. Calf Press	1/1/1	2	10-12

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Thursday: Lats, Lower Back, & Abs

Exercise	Tempo	Sets	Reps
1. Seated Cable Row	1/0/1/1	2*	7-9
2. Reverse Grip Bent Over Row	1/0/1/1	2*	7-9
3a. Dumbbell Pullover	1/0/1	2	10-12
3b. T-Bar Row	1/0/1	2	7-9
4. Weighted Hyperextension	1/0/1/1	1*	13-15
5a. Deadlift	1/1/1	1	7-9
5b. Bodyweight Hyperextensions	1/0/1/1	1	Max Reps
6. Weighted Ab Crunch	1/0/1/1	1*	16-20
7a. Lying Leg Raise	1/0/1/1	2	Max Reps
7b. Oblique Crunch	1/0/1	2	16-20 Each

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Friday: Shoulders, Traps, Triceps, & Calves

Exercise	Tempo	Sets	Reps
1. Cable Face Pulls	1/0/1/1	2*	10-12
2. Lateral Raises	1/0/1	2*	10-12
3a. Seated Dumbbell Press	2/0/1	2	7-9
3b. Barbell Front Raise	1/0/1	2	7-9
4. Barbell Shrug	1/0/1/1	2*	10-12
5a. Upright Row	1/0/1/1	2	7-9
5b. Seated Dumbbell Shrug	1/0/1/1	2	7-9
6. Straight Bar Pushdown	1/0/1/1	1*	10-12
7. Skullcrusher	2/0/1	2*	7-9
8a. Seated One Arm Dumbbell Extrension	2/0/1	2	7-9
8b. Close Grip Bench Press	3/0/1	2	7-9
9. Seated Calf Raise	1/0/1	2*	10-12
10a. Calf Press	1/0/1/1	1	7-9
10b. Standing Calf Raise	1/0/1/1	1	7-9

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

7 BEST EXERCISES AT HOME TO GET CURVE

7 At-Home Exercises to Get Rihanna’s Curves, From Her Trainer

 December 24, 2018  By Dede Lagree, Lagree Fitness Studio

When Rihanna first came to me she had been traveling for the first half of 2017 and admitted her workout routine had taken a backseat to the chaos – which is understandable between her cosmetics line, lingerie debut, recording, partnerships + more. Her goal was to maintain her curves – she actually really enjoyed how her body was looking after taking a few months off from the gym (ahem booty, hips and thighs); but was looking to tighten up and tone a few areas without losing any of her curves.

I’d been training Rihanna’s personal chef, Debbie, for about a year at this point and as soon as Rihanna was back in Los Angeles, Debbie dragged her along for what she promised would be the most sculpting 25-minute workout session of her life. I have to admit I died a little inside after Rihanna’s first time on the Supra® — she told me she was OBSESSED with it and it was the most difficult workout she’d ever done!

So, what is the Supra® you might ask? If you’ve heard of the Lagree Fitness® Method or the Megaformer® machine – loved by celebs like Jen Aniston, Sofia Vergara (has 2 Megaformers in her home), Khloe Kardashian, Michelle Obama + more (my husband created and patented both the machine and workout method) — our own personal studio in Los Angeles, Lagree Fitness Studio, is the exclusive home to my husband’s newest fitness innovation: the 25-minute Supra® machine.

The Supra® is a resistance-based platform that uses a system of springs and pulleys much like its predecessor, the Megaformer®, but it’s a completely digital machine and is the first machine in the world to both incline and tilt. So, while you’re doing your Lagree moves like Catfish and Bear, the Supra is moving up and down underneath your feet up to 4 feet in the air, while shifting left to right, so you’re fighting gravity, resistance, AND your body weight while trying to hold a pose. The machine forces you to engage all 600 muscles at once to maintain balance and you can burn up to 400 calories in just 25-minutes!

So, here, I give to you: 7 exercises you can do at-home without the Supra machine to get Rihanna’s curves inspired by the in-studio workouts I design for her!

Remember: The Lagree Fitness® Method is unique in that it’s based on the “time under tension” (TUT) concept, which means you aren’t necessarily counting “sets” or “reps” for each exercise. TUT refers to the amount of time the muscle(s) is contracted/fighting resistance. This is how you’ll get those long, lean, sculpted muscles, get your cardio in , and avoid bulking!

Try to perform every move described below precisely and slowly using a ‘four-count-out’, ‘four-count-in’ timing for each exercise for a minimum of 60 seconds on the right side, 60 seconds on the left. Work yourself up to 90 seconds and then 120 seconds on each side as you begin to master them.

Enjoy, sweat, hold and embrace the Lagree shakes!

1. Reverse Saw: For this move – which targets your lats, shoulders and abs – you’ll need a set of towels. On a bare floor, get into tabletop position. Place a hand towel under your knees for comfort. Drop down onto your elbows so that they’re aligned under your shoulders. To get into starting position, walk your elbows out so that your “table top” creates a 45-degree angle from your hips to your knees. Now that you’re in position, place the other hand towel under your elbows. Slowly slide your elbows out in front of you for 4 counts and then pull them back in so they’re underneath your shoulders on a 4-count. Hands should be in a prayer position pointing to front of the room. Your knees are static and do not move. Your entire trunk should not move., the entire exercise is performed by just pushing your elbows out and pulling them in.

• Standing Inner Thighs: Work your inner and outer thighs, pelvic area and transverse abdominals (lower abs) with one of Rihanna’s favorite moves! On a smooth surface, stand with legs hip width apart and toes pointed outwards with a slight bend in your knees. Grab some gliders or paper plates (on carpet) or towels (on hard floor) and slowly push one leg outward (4-count) and then pull inward (4 count). Focus on pulling in and pushing out using your inner thigh. There should be a slight bend in knees, but never total squat position. Repeat this motion for 90-120 seconds on one side then switch using the other leg.  

• Wheelbarrow: Target your triceps, arms shoulders, chest, back and abs with this all-in-one exercise. Get in a table top position on the floor with gliders or towels under your knees; then slide your knees back so you’re creating a 45-degree angle between your core and thighs. Cross your legs at your ankles and lift slightly so that only your hands and knees are touching the floor. When you inhale, slowly push yourself backwards using your shoulders and arms. On the exhale, pull your body back to starting position – only using your arms – not your legs – your legs should be stationary and your arms should feel like they’re pulling and pushing dead weight.

• Catfish: Another favorite of Rihanna’s, this move will work your arms, lats, and abs and obliques. Start by selecting a sturdy piece of furniture in your house (a heavier chair is recommended), and a smooth floor surface (ie: tile or hardwood). Facing the chair, place your hands on the sides of the seat, extend your arms so they’re completely straight. Creating a 90-degree angle between your hips and the floor (back straight, booty out!), place your feet on a towel (to allow the feet to move back and forth with ease), go up on the balls of your feet and keep a slight bend in the knees. With slightly bent knees, pull your knees into you toward your elbows on a 4-count-in; and staying on the balls of your feet, push your legs away from your elbows by sliding your feet out on a 4-count. You should feel like you’re dragging the lower half of your body with the power of your core and lower abs.

• Carriage Kicks: On a smooth surface, get into a lunging position with one leg in front of you and one behind. Squat down and maintain the lunging leg (front leg) static and stationary, making sure your knee does not go beyond your toes. Place your opposite foot (behind leg) on a towel, slide that foot back until the leg is almost straight (do not move to the point where your knee is completely straight — you always want to retain tension with a little bend in your knee). Slide the back foot in until your knee is directly under your hip. Keep this movement going on a 4-count-in, 4-count-out basis for 90-120 seconds, always retaining a slight bend of the knee in the back leg. This exercise works legs and core.

•  Donkey Kicks: This can be done on any surface. Get down on all fours with knees directly under hips and hands positioned under shoulders, keeping the spine straight. Keeping a 90* angle between your hips and the floor, lift one knee off the ground, to the side (as if you were going to do a fire hydrant move) and kick straight back keeping the kicking leg parallel with the spine, the foot flexed and the ankle toward the ceiling, toes pointed out. This exercise works the butt, abs, and arms. As always, perform the kick out and kick in on a 4-count each for 90-120 seconds and switch sides.
• Spoon: Get started on a smooth surface. Almost any chair will work for this exercise (except if it has wheels;). Sit in your chair, grip your hands around the sides of the chair and lift yourself off the chair, booty must be elevated and spine must be straight! Keeping your elbows straight, lean forward so your body is creating a 90-degree angle between your top and lower half with your hips. Using a towel under your heels (to allow the feet to move back and forth on the floor), flex your feet and pull the hips up toward the ceiling, keeping your arms static in a slow controlled movement. On your 4-count-out, push the hips down and feet forward. This exercise works the abs and arms.

TOP HABITS TO IMPROVE BRAIN FUNCTION

Top Daily Habits That Can Improve Your Brain Function

When many of us think about health, what often comes to mind is maintaining an appropriate diet and staying in shape. But is that all it’s about? Time and again, people will concentrate on how their daily activities influence their bodies while forgetting about the impact on the mind. In just the same way that we carry out certain activities to ensure our body is healthy, we can also develop regular habits that enhance brain power and firm up our focus, memory, and mood. While we all know that continued learning has a huge positive impact on the brain, physical activities also have significant influence on mental and brain health. The following habits can keep you sharp, focused, and more importantly healthy for years to come.

Sleep.

Most scientists have confirmed that sleep is the most essential daily habit to support good brain health. With kids, added screen time, and stress as factors in our daily lives, most people in the Western world don’t get enough sleep. While each individual is different, it is generally recommended that we get between six and nine hours of sleep a night. The right amount of sleep will no doubt help your brain work more efficiently. During sleep, the brain works to repair its damaged cells. This means that skipping out on sleep can result in memory loss, lack of focus, and heightened anxiety. In fact, most of the biological processes are influenced by the level of sleep! After just one night of not enough sleep, metabolic rates, mood, hormone balance, and memory are greatly affected.

If you have trouble sleeping, make sure to put in place a consistent nighttime routine. Include calming teas like chamomile and ginger and turn off all devices a few hours before bed. Meditation or a bath before bed can help to calm down your mind. Exercise will also make you sleepier in the evenings.

Exercise.

Exercise has more brain benefits than many people will think! Physical exercise enhances mood, memory, concentration, and creativity. Regular exercise can also lessen depression and anxiety as well as chances of Dementia and Alzheimer’s disease. One study found that moderate intensity exercise for only two hours per week activated the parts of the brain that regulate memory and cognition. Another studied carried out by the Boston University School of Medicine found that some hormones that upsurge during exercise help to improve memory. And as mentioned above, regular exercise also means better sleep, which also has positive effects on brain health.

Meditation.

For hundreds and maybe thousands of years, meditation has been known to have overwhelmingly positive effects on the brain, including enhanced focus, improved mood, and lessened stress levels. Furthermore, a number of studies have proven that meditation keeps the brain from aging at its normal pace as well as lessening anxiety and depression.

Carnegie Mellon University conducted a study on meditation and established that meditating for 25 minutes a day for three successive days significantly lessens stress levels. In addition, Harvard researchers concluded that the brain chemistry actually changes after two consistent months of meditation. The bottom line is that you do not need to be a guru to receive health benefits from meditation. Just a few minutes each day or a few times a week will keep your brain healthy and happy.

Diet.

We are what we eat! In order to have a healthy brain, you need to feed your body healthy foods. Here’s a little science to keep you away from those candy bars: the enteric nervous system within the gut communicates with the brain, so whatever you put in the mouth has a direct impact on your brain. One study suggested that introducing a new diet has an impact on the bacteria in the gut that can change brain chemistry only four days. To increase brain health, small changes will do the trick. Include fish, food with probiotics like kombucha and kimchi, grains, and lean proteins into your diet. If you need a bigger boost of brain power, vitamins and supplements such as nootropics will do the trick. The benefits of nootropics are well-documents and keep your mind sharp, focused, and healthy.

Connect with others.

Plenty of studies have concluded that socializing keeps the mind healthy. Note that social media does not count — you need either direct contact or from over the phone. When we interact with others, we are using parts of our brain that emphasize empathy, listening skills, and quick thinking. In addition, a conversation with a friend, acquaintance, or even random stranger will enhance your attention span as you’re forced to focus on the conversation. Apart from retaining brain functions, developing deeper relationships supports a general sense of well-being and can decrease depression and anxiety.

In a nutshell, the mind is something not to be neglected, and is the most significant asset your body carries. For this reason, you should make sure to take great care of it, so cultivate these five habits in order to boost your brain functions and become a happier, healthier you.

LOW CARB DIET DURING PREGNANCY AND BIRTH DEFECTS

Low Carb Diet During Pregnancy & Birth Defects

According to a research consuming a low-carbohydrate diet during pregnancy may increase the risk of certain birth defects by 30 percent like spina bifida (spine and spinal cord malformations) and anencephaly (missing parts of the brain and skull). These birth defects can cause death or lifelong disability.

This brings to light the importance for women to consult   their health care provider about any special diets or eating behaviors they routinely practice. This study found that dietary intake of folic acid among pregnant women on low- or no-carb diets was less than half that of women who didn’t limit carbohydrates.

All women who plan to become pregnant should take a daily multivitamin with at least 400 micrograms of folic acid before and during pregnancy, according to the U.S. Centers for Disease Control and Prevention.

Many women do not take the supplements until later in pregnancy, after a neural tube defect might have occurred.

 With increasing awareness folic acid is added to enriched grain products, which can be an important source of the nutrient for women who may become pregnant.

Good dietary sources of folic acid include leafy green vegetables, such as spinach; citrus fruits, such as orange juice; beans; and fortified breads, cereals, rice and pasta.

In addition to eating foods with natural folate, you can:

• Take a vitamin that has folic acid in it every day.
• Check the label on the bottle to be sure it contains 100% of the daily value (DV) of folic acid, which is 400 mcg.
• Eat fortified foods.
• You can find folic acid in some breads, breakfast cereals, and corn masa flour.

Be sure to check the nutrient facts label and look for one that has “100%” next to folic aci

BALLAST BALL WORKOUT

Ballast Ball Workout For Killer Abs

A strong abdominal region (abdominal, lower back and hip muscles) stabilizes your spine and acts as a link in the transmission of power between the upper and lower body. The Ballast ball, forces the body to adapt to unusual positions and creates a manageable surface on which to train. The stability-ball exercises recruit many stabilizing muscles, which aids in the enhancement of muscular strength and endurance.

With 2.5 pounds of movable ballast (a granular-like substance) and measuring 65 cm, the Ballast Ball provides a surprising degree of challenge.

The Ballast ball staying in place—is particularly good for older adults, anyone new to stability ball exercise or when you’re using the Ball as a bench or chair

• Curl-Up: With the stability ball centered beneath your lumbar spine (the lower back just above the tailbone) and your feet flat on the floor. Exhale as you contract your abdominal muscles, causing your trunk to slowly curl up until your shoulders and upper back are lifted off the ball. Pause briefly, then inhale as you return to the starting position and repeat. Maintain your neck in a neutral position, about a fist’s width between the chin and upper chest, throughout the movement.

• Reverse Curl-up: Lie on the floor on your back with arms extended out along the floor at a 45-degree angle and palms down, for support. Grip the stability ball between your heels and the back of your thighs. Keep your lower back flat as you exhale and contract your abdominal muscles causing your hips to be pulled two to three inches off the floor. Pause, then inhale as you return to the starting position, making sure the stability ball does not touch the floor, and release tension from the working muscles.
• Russian Twist: Start on your back with your shoulder blades centered on the stability ball, keeping a strong bridge while holding a medicine ball directly in front of you. While keeping your hips up and your core tight, roll over onto your shoulder and contract your obliques. Return to the starting position and repeat the action going the opposite way.

• Jump Squat and Slam: This exercise comes from no other than Keli Robert, an ACE-certified Gold Personal Trainer and Group Fitness Instructor and a Fitness Hall of Fame 2007 inductee. Hold the ballast ball in your palms straight in front of you. Holding on squat, touch the ball to the floor making sound with the ball and then rise back lifting your arms overhead with the ball. Repeat this. You can lift the ball overhead and slam the ballast against the inside of the ball to increase the intensity. Since the ball does not bounce, when slamming it on the floor, squat low to ‘catch’ it.

• Hand-to-Foot Ball Pass: Lie on the floor with your feet slightly more than shoulder-width apart. Your legs should be placed far enough apart to comfortably place the ball between your legs. You’ll be lifting the ball with your legs to “pass” it to your hands, so grip the ball with the sides of your shins and feet. Keeping your back straight and your shoulders aligned extend your arms straight above your head on the floor. Lift your legs up off the floor, holding the ball firmly between them. At the same time, lift your arms off the floor, curling your body upward to reach for the ball. Your body should be aiming for a “V” or pike position. Your arms and legs should be straight. When your hands and the ball meet at the top of your pike position, pass the ball from your feet to your hands and lower yourself slowly back to the floor. This should not be a quick, jerky movement, but rather a slow and measured folding of the body. Feel the muscles of the abdomen working hard to achieve your position.
• Wood Chops: This exercise works the muscles in yourcore, back and arms. Stand with your feet shoulder-width apart. Hold the ball straight in front of you with both hands. Sweep your arms downwards and diagonally across your body to your left side. Sit your hips back in a squat position. Stand up straight while sweeping your arms across and upwards to your right side. Repeat for three sets of 15 on each side.

• Ball Crunches: The Ballast ball is great, as it supports your back and you use more muscle to keep the ball still. To do a crunch on a ball, lay across the ball with the small of your back on the ball. Now you tighten your abs and raise your shoulders, reaching towards your knees with your arms. Only raise your shoulders slightly and lower, keeping the abs tight. Start with as many reps as you can comfortably do and work up to 20 reps. Then you can add another set of 20 reps.

KICKBOXING MOVES TO KILLER ABS

5 Kickboxing Moves To Killer Abs

Kickboxing Benefits

• Burns an average of 500 calories an hour (some estimates reach 810)
• Targets your arms, shoulders, abs, thighs, and butt in one workout
• It’s an amazing stress release.

Note: Perform each drill back to back without rest. When you’ve finished the last drill, rest for 1-2 minutes and repeat the full circuit one more time.

1. Jab, Cross, Squat, Jump and Switch:  To begin with, stand with your right foot forward, arms in ‘on guard’ position (elbows bent, hands in fists on either side of your chin). Throw a right jab (punch your right arm forward, rotating your fist down, without locking out your elbow), a left cross (punch your left arm forward, rotating your left hip into the punch and lifting your left heel off the floor), and then bring your arms back to on guard position. Quickly push your hips back and lower into a squat, jump up, and rotate 180 degrees in the air, landing with your left foot forward. Immediately repeat the entire sequence on the left side. Continue alternating sides for 1 minute.

2. Side Kick: This kick is the strongest, because the force comes from the glutes. Keep your foot flexed as you kick out. Stand with your left foot forward in fighting stance.

Turn hips to the right, and pivot right toes out slightly.Lift your left knee toward the chest, keeping your foot flexed . Forcefully extend the left leg out to the left side, pushing through the heel while counter-balancing by leaning your entire upper body toward the right. Keep hands in fists near face. Retract the kick and immediately return to fighting stance.

Use heels to kick.

3. Boxer’s Shuffle and Switch: With your right foot forward and arms on guard, shuffle in place for 1 count, then quickly jump and switch to the other side, landing with your left foot forward. Shuffle in place for 1 count and switch back. Do this as quickly as you can for 30 seconds.

4. Back Kick and Knee Strike: Stand with your feet together, arms on guard. Bend your left knee in towards your chest, and then extend your left leg behind you, pushing out through your left heel, foot flexed. Quickly bend your knee back in and step down. Immediately bend your right knee in front of your chest, pressing your hips forward. Repeat for 30 seconds with the left leg, and then 30 seconds with the right. If you want to make this more challenging, add a hop as you transition from the kick to the knee strike.

5. Horse Stance to Push-up, Pop-up: Begin in horse stance with your feet wider than hip-width apart, knees bent, and toes turned out about 45 degrees. Bring your arms to on guard, keeping your hips under your shoulders. Bend from your hips to place your hands on the ground below your shoulders. Jump both feet back into a full plank (keeping your abs in tight). Do a pushup and then jump your feet back into your hands and stand back up into horse stance. Repeat as many times as you can for 1 minute.

Practice each combination in this 10-minute fat blaster slowly at first, then increase your speed as the routine becomes more familiar.