Cardio Strip Fat Workout

Build a lean upper-body with strength and power moves.

Routine by Michelle M. Freeman.

Your Plan: Make the workout fit your schedule.

  • 15 Minute Workout: 1 set each exercise.
  • 30 Minute Workout: 2 sets each exercise.
  • 45 Minutes Workout: 3 sets each exercise.

You’ll Need: Mat, free weights

Extreme Team,

Love, love this routine. I did 3 sets and ended with 30 minutes of cardio. YEAH!

Your trainer, Michelle

Clap Jack – 20 reps

Clap Jack Fitness Workout

  • Start with your feet about hip-width apart, arms straight out to the sides at shoulder height.
  • Clap your hands in front of your chest and jump just high enough to spread your feet wide.
  • Without pausing, quickly return to the starting position.
  • That’s one rep; do 20 as quickly as you can with control.

Running Row – 10 reps

  • Holding a 3 – 5lb dumbbell in right hand, stand with feet hip-width apart. Bend right elbow behind you to bring dumbbell by ribs, and extend left arm forward, palms facing in.
  • Hinge forward from waist, bringing bent right knee toward chest to get into tuck position.
  • Quickly extend right leg behind you as you reach forward with right hand and swing left arm behind you. Return to tuck position.
  • Do 10 reps. Switch sides and repeat.

Walking Push-ups – 12 reps

  • From a pushup position, step your right hand out to the side to create a wide upper-body stance; follow with your left hand to return to a shoulder-width stance.
  • Continue this pattern to complete one full rotation leading with your right arm.
  • Then do one full rotation leading with your left arm.

Frog Hop – 20 reps

  • Start on ground on all fours, toes curled under.
  • Lift knees an inch off ground in a slight tuck position and then bend elbows slightly.
  • Press through palms and feet to pop body into air a few inches.
  • Land in slight tuck with elbows bent.

Note: If this is too hard you can start on knees in modified push-up position and pop up with upper body only.

Cobra – 20 reps

  • Lie facedown on the floor with arms at sides, palms down.
  • Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
  • At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
  • Repeat

Reverse Dunk – 15 reps

  • Lie faceup on floor with knees bent, heels on floor, holding medicine ball with both hands in front of chest, elbows bent by sides.
  • Slowly sit up, keeping abs engaged.
  • Sitting tall with back straight and shoulders relaxed, press ball overhead, then bend elbows 90 degrees so that ball is behind you.
  • Extend arms, then lower ball to chest and slowly return to start.
  • Repeat

Staggered Push-Up – 12 reps

  • Start on ground in full push-up position, balancing on hands and feet with arms extended, body forming a straight line from head to heels.
  • Place right hand at two o’clock position, left hand at eight o’clock; do 10 push-ups.
  • Next, place right hand at four o’clock, left at 12 o’clock; do 12 push-ups to complete 1 set.

Clap Jack – 20 reps

 
  • Start with your feet about hip-width apart, arms straight out to the sides at shoulder height.
  • Clap your hands in front of your chest and jump just high enough to spread your feet wide.
  • Without pausing, quickly return to the starting position.
  • That’s one rep; do 20 as quickly as you can with control.

Single Leg Row 10 reps

  • Stand with feet hip-width apart, holding a 5-pound dumbbell in each hand.
  • Bend forward from the hips. At the same time, lift right leg behind you, bringing it parallel to the floor, keeping foot flexed.
  • Remaining in that position, draw left elbow up to perform a row.
  • Repeat for a total of 10 times, then switch sides.

One-Legged Curl – 20 reps

  • Stand on left leg, holding a 5- to 10-pound dumbbell in each hand, arms by sides, palms facing forward.Lift extended left leg directly behind you and hinge forward at hips so that body is parallel to ground from head to left heel.
  • Maintaining one-legged position throughout, bring elbows to sides of ribs and then curl weights to shoulders.
  • Lower arms (extending them downward) and repeat.

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About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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