The Fat Burn Revolution (39 page)

Russian twist

Relish every rep

Every workout makes you one workout stronger than yesterday

target area
core               

This is a satisfying move as you can really feel the deep core muscles working to squeeze in the waist and firm up the belly. Concentrate on keeping the
back and legs as straight as you can for maximum results.

1
Beginners should start doing this without a weight – just clasp the hands together. Once you’ve mastered the move you can hold a
single dumbbell or weight plate in both hands. Sit upright with your knees bent and your feet flat on the mat. Raise your hands/weight up to eye level and lean back a little as lift your feet up,
so you’re balancing on your bum.

2
Keeping the core tight, bring the hands/weight down to the right side to tap the mat.

3
Without pausing, lift the hands/weight back up to eye level and across down to the left side. This is one repetition.

hammer curl

The feeling of achievement that comes with improved fitness is priceless.

target area
upper arms & forearms               

Hammer curls are another variation of the classic bicep curls, you’ll still be mainly shaping the upper arms, but you’ll also be strengthening
and sculpting the lower arms a little more this time due to the different hand position. These also help improve grip strength, which becomes important as you move onto more advanced
exercises.

1
Stand straight and tall with your feet hip-width apart. Grab a dumbbell in each hand and start with your arms at your sides with the palms facing
your sides.

2
Curl both dumbbells up at the same time, bending at the elbows and bringing the weights up to the shoulders. Maintain the ‘hammer’
position with palms facing each other and do not twist the wrists or forearms. Keep your forearms pressed into your sides.

3
Slowly lower the dumbbells back to the starting position. That is one repetition

palm-to-elbow plank

Show the world you can

target area
core, arms & chest