The Fat Burn Revolution (32 page)

2
Keep the arms in position as you bring the dumbbell over your head and lower it towards the floor. Aim to get your upper arms level with your
shoulders, but only go to a point that feels comfortable.

3
Keeping the back pressed into the mat or bench, raise the arms back up to the vertical position

bent-over lateral raise

Strength can only be achieved by repeatedly challenging yourself.

target area
shoulders & upper back               

Not only is this exercise a superb shoulder shaper, it will also improve your posture, pulling the shoulders back for a prouder chest and athletic-looking
silhouette. This is a good exercise to partner with the chest moves to ensure balance between the front and back of the body.

1
Stand straight and tall, holding a dumbbell in each hand. Bend your knees slightly and, keeping the back straight, hinge the upper body forwards
from the hips until your torso is almost parallel to the floor. Allow your hands to hang down towards the floor, palms facing each other holding the weights.

2
Think about squeezing the shoulder blades together as you raise your arms directly out to the sides, perpendicular to your torso, with a slight
bend in the elbows. Make sure that your elbows stay higher than your wrists.

3
Slowly lower your arms back below you shoulders and repeat.

chest fly

With commitment, perseverance and sweat, you will achieve your goals

target area
chest & shoulders               

 

Despite being a particularly tough move, this exercise is a favourite among many female fitness fans as you can really feel it in the pectoral muscles,
which support the breasts, so you know you’re helping to keep your assets lifted and firm! Guys love it too, of course – what man doesn’t want perfect pecs?

1
Lie face up on your bench or on the floor with knees bent. Holding a dumbbell in each hand, with a slight bend in the elbows, extend the arms
straight up above your chest bringing the dumbbells together, palms facing inwards.

2
Maintaining almost straight arms, slowly open the arms to the sides lowering the weights until they are at chest level.

3
In a continuous, controlled motion bring the weights back together over the chest, squeezing the chest muscles. This is one repetition.

 

TIPS

Inhale as you open the arms, exhale as you bring them back in

Do not let the arms drift down below the chest or up beyond the shoulders

Keep your back pressed firmly into the floor/bench and do not allow it to arch up

Relax your neck and keep your head down on the floor/bench facing the ceiling

chest press

Strive for progress, not perfection.

target area
chest, shoulders & arms                

Despite its macho reputation, the chest press is also a great exercise for the ladies as it firms the muscles which support the breasts, helping keep them
firm and lifted. You may feel this one in the arms and shoulders too.

1
Lie face-up on the bench or flat on the floor with bent knees. Hold a dumbbell in each hand above your chest with an overhand grip, palms facing
your toes. Keep your wrists in-line with the lower arms throughout the movement.

2
Bending both of your elbows directly out to the sides lower the dumbbells to chest level, or as low as is comfortable.

3
Push both arms back up, bringing the weights close together again above the chest in a slow, controlled arc.