Page 78 - Kay Handyside - Fat to Flat Belly

Exercise Description Reps Sets Month 2 Month 3
Front Squats
Holding a kettlebell or weighted bar or crossing your hands over at the front of your body squat down - butt between the hips, driving the knees over the toes which should be pointed slightly out
Keep the core engaged and return to
10
3
Add light weight and hold in front of your chest or on the front of your shoulders
Ensure full Range Of Motion . ( go all the way down )
Add more weight, 15 reps 3 sets
Good mornings
standing Stand tall with
your hands behind your head clasped but do not put pressure here. Squeeze the back of your shoulder blades together , hinge at the hips with a slight bend in your knees, drive back wards so your torso comes forward parallel with the ground , squeeze your butt and explosively return to standing tall DO NOT LEAN BACK .
You should feel a pull in your hamstrings as you hinge at
10
3
10 reps x 3 sets Put a weighted bar bar across your back or a stick
15 reps x 3
Tricep dips
the hips Exactly as in
your assessment
10
3
15 reps x 3
Stretch the legs out if you can 15,12,10,8 reps x 4 sets