Feeling a little summer vacations, parties, and social gatherings have left you a little soft in the middle? Here's how to get back to where you were. With the help of trainer and nutritionist Kim Oddo—who has worked with some of the world’s top figure and bikini competitors—we’ll show you how to get your buff bod back in only four weeks with this comprehensive crash-course training and nutrition program. Yes, it’ll have your body sweating and (at times) your stomach grumbling, but in 28 days you’ll be back to where you were before the holiday season began—if not better.
DAY 1: Upper-body Circuit, Abs
DAY 2: Lower-body Circuit
DAY 3: Cardio, Abs
DAY 4: Upper-body Circuit, Abs
DAY 5: Lower-body Circuit
DAY 6: Cardio, Abs
DAY 7: Rest
Use light weight and higher reps at the beginning of the workout to help enhance blood flow to muscles and burn more calories as you train.
> With each circuit you’ll go heavier and use lower reps to stimulate your fast-twitch muscle fibers and keep your body in fat-burning mode after the workout is over.
> Focus on compound movements to maximize the amount of work done in this short, full-body routine.
> To keep your heart rate up, you’ll perform five minutes of cardio between each circuit at 70–75% maximum heart rate (MHR).
> Use an average tempo like 2/1/2 (two seconds to lower the weight, one second pause, and two seconds to lift it) to ensure you perform each exercise properly.
> Perform 45–60 minutes of cardio on your cardio days, working at 75% of your MHR.
BARBELL BENTOVER ROWS
● Stand with your feet shoulder width
apart and bend forward at about a 45-degree angle.
● Keeping your back stable and head up, pull the bar toward your body until it touches your belly button.
● Squeeze your shoulder blades together and pause for a moment at the top of the movement.
● Slowly return to the start position, making sure to stretch your lats fully at the bottom.
BARBELL BENCH PRESS
● Lie faceup on a flat bench with your feet flat on the floor.
● Grasp a barbell just outside shoulder width and lift the bar off the rack.
● Slowly lower the bar toward your lower chest, keeping your elbows pointed out to the sides (not forward), until it’s just an inch or two above your chest.
SEATED OVERHEAD BARBELL PRESS
● Sit on a bench that adjusts to 90 degrees.
● Take an overhand grip slightly wider than shoulder width and start with the bar under your chin and just above your upper chest.
● Press the bar straight up overhead until your arms are fully extended but not completely locked out.
● Slowly lower the bar back to the start position and repeat.
STIFF-LEG DEADLIFT
● Stand erect holding a barbell with a shoulder-width, overhand grip, and feet 6–8 inches apart.
● Keeping your chest high, abs tight, and knees slightly bent, lean forward at the hips, letting the bar naturally track away from your body.
● Pause when you feel a good stretch, then carefully reverse the motion by contracting your glutes and hamstrings, allowing the bar to come closer to your body as you approach the
top position.
● Squeeze your abs, back, and glutes at the top.
LEG PRESS
● Sit squarely in a leg-press machine and place your feet on the platform, shoulder width apart.
● Keeping your chest up and your lower back pressed into the backpad, lift the sled, and unlatch the safeties.
● Bend your knees to lower the weight toward you, stopping before your lower back and glutes lift off the pad.
● Pause for a moment, then extend your legs to press the weight up, stopping just short of locking out your knees.
● Squeeze your thighs hard at the top and repeat.
DAY 1: Upper-body Circuit, Abs
DAY 2: Lower-body Plyometrics
DAY 3: Cardio, Abs
DAY 4: Upper-body Plyometrics, Abs
DAY 5: Lower-body Circuit
DAY 6: Cardio, Abs
DAY 7: Rest
> Increase the amount of weight for both your upper- and lower-body circuits, and go heavier and use lower reps with each circuit.
> After your body has acclimatized to faster-paced workouts, you’ll start plyometrics—exercises that are quick, powerful movements that help the muscles store energy for more explosive training.
> Plyos give you a total cardio workout, so you won’t have to hit the treadmill afterward unless you feel you need to.
> To keep your heart rate up and calories burning during the workout, you’ll perform five minutes of cardio between each circuit on the treadmill, StepMill, or elliptical at 70–75% of your MHR.
> Make sure to warm up for a minimum of five minutes on the treadmill, StepMill, or elliptical before beginning your first circuit.
> Perform 45–60 minutes of cardio on a treadmill, StepMill, or elliptical on your cardio days
at 75% of your MHR.
Click here for the Four Weeks to Fit Diet Plan!
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