Page 16 - Fat to Flat Belly 2

Exercise Description Rep Sets Month Month 3 s2\u000A Single arm Shoulder press Seated\u000ASit on a bench\u000AEngage your core - pull your navel into your spine Look forwards\u000ABegin with arms flexed in front of you - a closed book position\u000AOpen the elbows out to the sides and feel the back of the shoulder blades engage\u000APress the weight into the air hands in line with the shoulders , upper arms in line with the ears\u000APush the weights all the way up as high as you can - you should feel your core engaged here. Drop them back to the shoulders and return to the start position .\u000AMAKE SURE THE SPINE STAYS NEUTRAL - no back bends or arching the back - stand tall - engage the core\u000A10- use light weig ht\u000A 3\u000A 4 sets add a little weight . Sit on the swiss ball MAKE SURE CORE IS ENGAGED\u000A 4 sets add a little weight . STAND MAKE SURE THE CORE IS ENGAGED - NO BACK BENDING, lock the legs do not use them.\u000ABackward lunges single leg\u000A( sliding the leg back is best but other wise step back wards ) with one leg , keeping the weight on the forward leg, drive the leg back behind you as far as you can but still allowing for a bend in the knee which goes down towards the floor - step or slide back do all the reps on one side before changing\u000A10\u000A3\u000A15 reps 3 sets\u000A15, 12, 10 reps add some weight ) 3 sets\u000AGo for a walk with weights on your ankles or a weighted vest\u000A20 minutes minimum\u000A Add weights or distance or time\u000AAdd weight or distance or time\u000A