Burn Belly Fat with Hotzone Workout C

June 21, 2010

This is workout C of the TT Hot Zone program. This last workout in the program is a very efficient workout in which you are only doing two supersets, but you’re still going to get a very effective workout that targets all the hot burning fat zones of the body.

The first exercise is the Pull-up with Knee-up. Now, some of you may not be able to do this exercise because of strength levels or lack of equipment so I will suggest some alternative exercises for you as well.

Okay, so for the first exercise in the first superset, you are going to take the bar by an overhand grip (slightly wider than shoulder width apart). Next, you are going to perform a regular pull-up, but as you come up, bring your knees up to your chest, and then slowly lower your knees and body down.

This eccentric movement (as you lower yourself) is a really powerful way of strengthening your lower abdominal area. Alternatively, this can also be performed using a chin-up hand grip.

Once you’ve completed that exercise you will move immediately into Stability Ball Leg Curls for 20 repetitions. In this exercise you will target the back of your legs, another hot zone of the body.

So, laying on the ground with your heels up on the ball, bridge your hips up and youre your body in a straight line while using your glutes and hamstrings to curl the ball in and out.

Now that’s a pretty challenging superset to start out the workout. However, if you are unable to do the Pull-ups with Knee-ups, then you can easily substitute that exercise with Dumbbell Rows and Stability Ball Mountain Climbers.

For DB Rows, you will place one knee and one arm on the bench (slight bend at the elbow), while keeping your back flat and a slight bend in the knee of the foot positioned on the floor. Now with DB at arm’s length, row the DB up to your chest and then slowly lower back down. Do all reps for one side and then switch sides.

To replace the Knee-up portion of that exercise you will do SB Mountain Climbers. So, with your hands on the ball and your body in a straight line, bring your knee up to your chest and back out, alternating sides. Be sure to keep your abs braced.

The second superset will pair a powerful Dumbbell Forward Lunge with the Spiderman Push-up or regular push-up.

For the lunge you will be working a little bit of your upper back, but
primarily the back of your legs. To start, grab a set of dumbbells and place at your sides. Next, you want to step forward, drop straight down, and then drive back up. Be sure that when you step forward you really want to ensure you stop your forward movement first, and then drop down. Do all reps for one side and then switch sides.

For the Spiderman Push-up you will get in the regular push-up position but as you drop your chest to the floor your knee will come up to your elbow and then back out. Alternate sides.

With just two supersets in workout C you are getting a highly efficient strength training workout in just a short amount of time. Finish off the workout with 20 minutes of high intensity cardio.

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