Page 18 - Fat to Flat Belly 2

Exercise Description Reps / Sets Month 2 Month 3 Time\u000A Lateral Lunges\u000AStand tall and lunge out to the side, push off the foot to come to standing before lunging out to the other side\u000A15,12,10 Body weight only\u000A3\u000AAdd light weight\u000AAdd weight\u000APlank rows\u000AForward plank using a dumbbell on the floor , keep the hips still - widen the width of your legs to keep your body still . Thumbs to the armpits bring the weight to the shoulder- drawing the elbow up\u000A15,12,10 Use a light weight\u000A3\u000AAdd weight\u000AAdd weight\u000ADeadlift\u000AStanding tall , feet shoulder width apart shoulder blades activated at the back breath in , pull the belly button into the spine and keep it here until you return to standing again when you breath out . Slide the hips backwards and let the bar or weights run down the front of your legs from your hips to your ankles ( depending on your flexibility ) Back stays straight - NEUTRAL\u000ANEVER round your back . Shins are vertical\u000AWhen the bar passes the knees it drops straight down the shins return tot he start squeezing your butt at the top and keeping the shoulder blades engaged. Knees track the feet\u000A15,12,10 use a light weight\u000A3\u000AAdd weight\u000AAdd weight\u000A