Home Weight Loss Lose the Love Handles: A FREE 30-Day Love Handle Shrinking Fitness Challenge

Lose the Love Handles: A FREE 30-Day Love Handle Shrinking Fitness Challenge

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The season of LOVE is upon us and honestly? I’m not loving these squishy love handles I’m carrying around at my sides. Love handles are among the hardest areas to trim and tone, but I’m determined to try! Are you with me? This 30-Day FREE fitness calendar features daily exercises to help you {and me!} fight the bulge! Love handles are gone!

Love handles are among the hardest areas to trim and tone, but I’m determined to try! Are you with me? This 30-Day FREE fitness calendar features daily exercises to help you {and me!} fight the bulge! Love handles are gone!

The Exercises

We have 3 exercises for you this month:

Russian Twists:  Sit your booty on the ground with your knees bent and flat feet. Lean back slightly, making sure to keep your back straight and strong. Don’t let it round or curve.

Extend your arms straight out in front of you, with your hands on top of each other. Suck your belly button into your spine and twist your torso from side to side. 1 rep = twisting to both sides once.The movement comes from rotating your ribs, not from momentum from swinging your arms.

Want to increase the intensity? Do one or more of the following: Tap the floor near your hips with each twist, hold a dumbbell or weighted medicine ball, lift your feet up off the floor.

If you have lower back problems, this exercise may not be for you.

  1. Burfee

The variety of exercise options available to everyone nowadays is mind-boggling, but there’s something to be said for simplicity – and for those craving a back-to-basics fitness approach, the burpee will become your new best friend.

It’s one relatively straightforward exercise that almost anyone can do – without any kit – that works out the entire body. It sounds too good to be true, but don’t fret – the catch will quickly become apparent when every muscle starts quivering 20 reps in.

Burpees work your arms, back, chest, core, glutes, and legs – you name it, it works it. That’s one reason it’s perennially found in high-intensity interval training (HIIT) workouts.

It’s become so popular, no one in a gym will bat an eyelid when you’re springing up and out of a puddle of your own sweat.

How to Do a Burpee

The classic burpee is a four-point move. From a standing position, drop into a squat with your hands on the ground just in front of your feet.

Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position. At this stage, the more adventurous can throw a press-up into the mix, which really ramps up the difficulty.

In the basic burpee, you remain in the raised plank and jump your feet back towards your hands. Then round off the maneuver by leaping into the air with your arms straight above you. Then do it all again.

Burpees can be incorporated into circuit training, used to warm up before other exercises or done over and over again to act as your entire workout.

The 100 burpee challenge is a good way to approach the latter: just do 100 as quickly as you can. The first 15 shouldn’t take much over a minute, but the rest will take a lot longer. Any time under ten minutes for the full 100 is pretty darn impressive.

The burpee ladder is another way to build a workout around this king of all exercises. Start with ten burpees, have a quick rest, then do nine, eight and so on. If you’re feeling brave, do burpees, press-ups, and sit-ups on every rung. It’s a weird feeling to view sit-ups as a welcome break.

Five-Minute Fat Burn Burpee Workout

Now you’ve got the move down, add this dynamic burpee workout to your training sessions.

 

It will build up your tolerance to the lactic acid inevitably flooding your legs and help increase your anaerobic performance for a fitness boost with a large scoop of fat-burning benefits.

First, find out your maximum set by doing as many burpees as you can before having to stop. Reduce that number slightly, and perform three sets with a 30-second rest between. For example, if your maximum set is 20, rest for 30 seconds then do 15 for your working set, rest another 30 seconds, then repeat a further two times. Now breathe, hard.

Best Burpee Variations

Select your burpee punishment for the above workout from the five devilish options below, ranked in order of malevolence

Burpee

Evil rating: strict parent

From standing, drop and place your hands on the floor outside your feet. Jump your feet back so you’re in the top of a press-up position, then back to between your hands. Jump up, clapping your hands overhead.

Target: cardio, quads

Bastard burpee

Evil rating: overbearing personal trainer

From standing, drop and place your hands on the floor outside your feet.

Jump your feet back so you’re in the top of a press-up position, perform one chest-to-floor press-up, then jump your feet back to between your hands. Jump up, clapping your hands overhead.

Target: cardio, quads, chest, triceps

Burpee broad jump

Evil rating: school bully

From standing, drop and place your hands on the floor outside your feet. Jump your feet back so you’re in the top of a press-up position, then back to between your hands. Powerfully jump forwards as far as you can, swinging your arms by your side for momentum. Land and continue straight into the next rep.

Target: cardio, quads, hamstrings, calves, glutes

Burpee pull-up

Evil rating: psycho boss

Stand under a pull-up bar. Drop your hands to the floor, jump your feet back so you’re in the top of a press-up and back to your hands, then jump up to the bar and perform a pull-up. When your chin is above your hands, you’ve completed one rep.

Target: cardio, quads, back

Burpee renegade row

Evil rating: a sadistic despot

Stand holding a dumbbell in each hand by your side. Drop and place the dumbbells on the floor outside your feet.

Keep holding them as you jump your feet back so you’re in the top of a press-up position.

Brace your core to keep your hips static and row one dumbbell up towards your armpit on one side and back to the floor, then the other. Jump your feet back to between your hands and, holding the dumbbells, drive up through your heels to jump off the floor with the weights by your sides.

  1. Ski Abs

Start in a straight-arm plank position, feet together.

Hop both feet up to the right, trying to bring your knees to the outside of your right elbow.

Hop back into plank position.

Repeat the move, alternating sides for 30 seconds.

Source:

http://tiphub.info

http://fitfifi.com

http://shrinkingjeans.net

http://naturalgym101.com

http://tphealthyplus.com

http://beautymegadoc.com

http://www.musclemegafitness.com

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