The Fat Burn Revolution (21 page)

quadricep stretch

Look forward to that amazing ‘I just smashed my workout’ feeling you’ll get when you finish.

target area
thighs               

The quadriceps are large muscles on the front of the thighs that are key movers in the lower-body workouts. This move will reduce post-exercise soreness
and help keep them flexible and loose.

1
Stand tall with your feet together alongside a sturdy object or wall to your left to hold onto for support if you need it.

2
Lift the right foot off the floor and, once you’ve found your balance, hold onto the heel with your right hand and gently pull the foot
towards your buttock until you feel the stretch in the front of your thigh.

3
Keeping the back straight and not leaning forwards, hold the position for 30 seconds. Repeat on the left.

In Phase I
you have two Metabolic Workouts, one which targets the upper body and one for the lower body, a Furnace Workout, and the Total
Body Blast.

If you’re new to this type of training, take it easy during the first week and focus on learning the moves, getting used to the combinations and the equipment, and building up the
habit of exercising most days.

If you’ve been exercising regularly for a while and the moves are familiar to you then you should be able to dig-in from the start, but still go easy during the first week while
you learn the structure of the workouts and find out what weights are right for you.

I suggest you schedule the workouts in this phase as follows:

On day seven, everyone should take a rest. Don’t try to be a hero by training every day: that would be more likely to hinder than help your progress. To get the most out of the Fat
Burn Revolution it’s important to allow your body time to recover and adapt.

If you’re a beginner or find yourself wiped out by day three, by all means take a rest. If you feel good, do the Body Blast workout. The same goes for day six – go with how
you feel. But do try and get at least one Body Blast session in per week once you reach the third week of the programme. By this time your body will have started to adapt to this level of exercise
by becoming a stronger, fitter, fat-burning machine!

As with all the Metabolic Workouts,
use weights which you can only just manage to lift for the stated number of repetitions.

Each tri-combo is a group of three exercises performed one after another with no rest break between. Once you have completed all three you have earned a one-minute break. After those 60
seconds are up, repeat the three exercises once more before taking another one-minute break. Then move on to the next tri-combo.

You will probably find that you use heavier weights for the exercises in the first tri-combo than the second, this is simply because those exercises use larger muscles.

Use the rest period between the tri-combos to write down the weights used and number of repetitions you performed. If you manage the full number of reps with a weight then try increasing
it next time. Remember, the heavier the weight, the more calories you’ll burn while you’re exercising and the more fat you’ll burn afterwards while your body
recovers.

Remember to warm up and perform the upper body dynamic stretches before starting and do the upper body static stretches at the end of your session.