Great Fitness Routine shared by Alpha Elite

Great Fitness Routine shared by Alpha Elite

• 1.
  fat fact 50 Percent likelihoodthat overweight men will have more trouble getting a firm erection than thinner men the belly off! 2-minute drill 8 moves every morning Start your day by completing as many reps as you can of each exercise during each 15-second time slot. Jumping Jacks High Knee Skips High Knee Runs Side-to-Side Hops Pushups Crunches Mountain Climbers Bodyweight Thrusters 15 seconds 15 seconds 15 seconds 15 seconds 15 seconds 15 seconds 15 seconds 15 seconds WATCH A DEMO OF THE WORKOUT click here bellyoff! w w w . M e n s H e a lt h . c o m mh 1 eady to lose your gut—for good? You know you’ll look better, feel better, and live longer—but it’ll take some effort and a plan. We can’t give you the effort, but we’ve got a great plan: fast, effective workouts that will ignite your fat-burning furnace and have you losing weight in a week. This plan isn’t about a special food or counting calories. It’s based on the experience of real men doing old-school exercise at home (or gym, if you prefer). • We’ll also introduce you to a series of bodyweight exercises that work the R Lose your gut with the simplest, fastest plan ever copyright 2008-2009 by rodale, inc. A companion to the Belly Off! Dietfrom the editors ofMen’s Health no-gym classic workout your entire body using only your poundage for resistance. Do these moves anywhere—even in a hotel room on a business trip. Each set is scientifically designed to boost metabolism and build muscle in the least amount of time. Follow this easy program for 8 weeks, and you’ll join other men who’ve shed their guts and taken on more enjoyable, energetic, and productive lives.
• 2.
  monday workout A Superset1 bellyoff!classicworkoutthe workouts w w w . M e n s H e a lt h . c o m mh 2 Y-SQUAT 10 REPS Hold your hands overhead in a “Y” formation, with your feet greater than shoulder- width apart. Pushing your hips backward, squat as deep as possible. Push back to the starting position. PUSHUP 10 REPS Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended. STICK-UP 10 REPS Stand with your back against a wall, feet 6 inches away from the wall. Stick your hands up overhead. Keeping your shoulders, elbows, and wrists in contact with the wall, slide your arms down the wall and tuck your elbows into your sides. Return to the starting position. MOUNTAIN CLIMBER 5 REPS PER SIDE Start in a pushup position. Keeping your head in line with your body, bring your right knee to your chest, then back to starting position. Alternate rapidly with the left leg. FORWARD LUNGE 5 REPS PER LEG From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg. WAITER’S BOW 10 REPS Keep your knees slightly bent and your back arched naturally as you bend forward at the hips. Return to a standing position. SPIDERMAN CLIMB ALTERNATE LEGS UNTIL YOU DO 5 REPS PER SIDE Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Slowly return your leg to the start position. warmup circuit Complete this warmup two times, resting 30 seconds between circuits. SHOULDER PRESS PUSHUP 10 REPS Place your feet on a bench and hands on the floor slightly wider than shoulder-width. Pike your hips up in the air, so you are as vertical as can be. Slowly lower your head to the floor. Pause, and push with your shoulders and triceps back to the start position. Do 10 reps. Perform these two exercises back-to-back, no rest between. Perform the superset 3 times, resting 1 minute between supersets. STEP-UP 12 REPS per leg The step should be high enough that your thigh is parallel to the floor when your foot is on the step. Place one foot on the step and push down through your heel to lift your other leg up. Return to the starting position and finish all reps with one leg before switching legs and repeating the exercise. Do 12 reps per leg. 1 2 3 4 5 6 7
• 3.
  Superset 2 Superset 3 Performthese two exercises back-to-back, no rest between. Perform the superset 2 times, resting 1 minute between supersets. Then proceed to Interval Workout A, found on page 7. Perform these two exercises back-to-back, no rest between. Perform the superset 3 times, resting 1 minute between supersets. bellyoff!classicworkoutthe workout a supersets continued w w w . M e n s H e a lt h . c o m mh 3 SWISS BALL MOUNTAIN CLIMBER 10 REPS PER SIDE Assume the classic pushup position but place your hands on the sides of a Swiss ball, fingers pointing forward. Brace your abs and straighten your legs behind you. This is the starting position. Lift one foot off the floor and bring your knee toward your chest. Straighten your leg back out, move your other knee to your chest, and return that leg to the starting position. Keep alternating sides. Do 10 reps per side. 1-LEG RDL 8 REPS PER LEG Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Do 8 reps per leg. INVERTED ROW 12 REPS Set a bar at hip height in a Smith machine or squat rack. Lie underneath the bar with your heels on the floor and grab the bar, your hands 1 or 2 inches more than shoulder-width apart. Keeping your body in a straight line, pull your chest up to the bar using your back muscles. Slowly lower yourself until your arms are straight. Do 12 reps. WIDE-GRIP PUSHUP 20 REPS Do this as you would a standard pushup, but place your hands wider apart. Do 20 reps.
• 4.
  WATCH A DEMOOF THE WORKOUT click here bellyoff!classicworkoutthe w w w . M e n s H e a lt h . c o m mh 4 wednesday workout B Superset 2 Perform these two exercises back-to-back, no rest between. Perform the superset 2 times, resting 1 minute between supersets. SPLIT SQUAT WITH FRONT FOOT ELEVATED 12 REPS PER SIDE Stand with one foot 2-3 feet in front of the other, each in line with its corresponding buttock. Place the front foot on a 6-inch riser. Keep your upper body erect as you descend until the top of your front thigh is parallel to the ground. Pause, then press back up to the starting position. Do 12 reps per side. warmup circuit Complete the same warmup you did on Monday. See page 2 for the moves. Superset 1 Perform these two exercises back-to-back, no rest between. Perform the superset 2 times, resting 30 seconds between supersets. WALKING OFFSET PUSHUP 8 REPS PER SIDE Place your hands on the floor slightly wider than shoulder- width apart, but place one hand in front of shoulder level and the other hand behind shoulder level. Slowly lower yourself down until you are 1 inch off the ground. Push through your chest, shoulders, and triceps to return to the start position. Keep your body in a straight line at all times. Do 2 reps for one side and then change hand positions and walk forward one step, then repeat until you’ve completed 8 reps per side. INVERTED ROW 12 REPS Set a bar at hip height in a Smith machine or squat rack. Lie underneath the bar with your heels on the floor and grab the bar, your hands 1 or 2 inches more than shoulder-width apart. Keeping your body in a straight line, pull your chest up to the bar using your back muscles. Slowly lower yourself until your arms are straight. Do 12 reps. PRISONER SQUAT 15 REPS Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position. Do 15 reps. workout B supersets
• 5.
  Superset 3 Performthese two exercises back-to-back, no rest between. Perform the superset 2 times, resting 30 seconds between supersets. Superset 4 Perform these two exercises back-to-back, no rest between. Perform the superset 2 times, resting 1 minute between supersets. Then proceed to Interval Workout B, found on page 7. STABILITY BALL JACKKNIFE ROTATION 6 REPS PER SIDE Brace your abs. Put your elbows on the bench and rest your shins on the ball. With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles. Keeping your back straight, roll the ball to your chest and bring your knees to one side of your body by contracting your abs and pulling it forward. Pause and then return the ball to the starting position by rolling it backward. Alternate sides. Do 6 reps per side. 1-LEG HIP EXTENSION 15 REPS PER SIDE Lie on your back, with your knees bent and feet flat on the floor. Brace your abs while you take your right leg, straighten it, lift it off the floor, and point it straight ahead. Raise your hips so your body forms a straight line from your shoulders to your knees. Slowly lower your hips down until they are an inch above the ground. Perform all reps for one leg and then switch sides. Do 15 reps per side. STABILITY BALL LEG CURL 12 REPS Lie on the floor with your calves on a Swiss ball and your arms at your sides. Squeeze your glutes to raise your hips off the floor so your body is in a straight line from your shoulders to your ankles. Pause for a second, then bend your legs to roll the ball toward your butt. Straighten your legs to roll the ball back out away from you, then lower your body to the floor. Do 12 reps. bellyoff!classicworkoutthe workout B supersets continued w w w . M e n s H e a lt h . c o m mh 5 SPIDERMAN PUSHUP 8 REPS PER SIDE Assume the classic pushup position. Keeping your abs braced and your body in a straight line, slowly bend your elbows until your chest is a few inches from the floor. As you go down, bring your right knee to your right elbow. Straighten your leg back out as you use your chest, shoulders, and triceps to push yourself back to the starting position. Alternate legs. Do 8 reps per side.
• 6.
  bellyoff!classicworkoutthe bodyweight 100 w ww . M e n s H e a lt h . c o m mh 6 friday workout c JUMP 20 REPS Dip down at the hips and knees and then explode up. the bodyweight 100 This series of exercises uses only your body weight for resistance, so you can do them anywhere—no gear needed. Each repetition of every set is designed to boost metabolism and build muscle in the least amount of time possible. It’ll add several pounds of lean muscle to your frame in just weeks. And that’s important not only because you’ll look like a stud but also because 1 pound of muscle requires 50 calories per day just to maintain itself on your skeleton, even when it’s not engaged in anything physical. Do the total number of reps for each exercise regardless of how many sets it takes to perform them. Move on to the next exercise only after completing all required reps. PRISONER SQUAT 20 REPS Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position. CHINUP 5 REPS Start from a full hang, hands shoulder-width apart, palms toward you. Pull your chin over the bar and then lower your body back down. PUSHUP 20 REPS Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended. see friday’s Workout The Friday workout changes each week. For weeks 2-8, go to MensHealth.com/friday. On the page that opens, you’ll see a module with tabs at the top for each week. Click on the week you’re on, then scroll down to Friday and click “Play video” to watch a demonstration of the workout, or click on “Print” for a copy of the workout.
• 7.
  CLOSE-GRIP PUSHUP 15REPS Do this as you would a standard pushup, but place your hands closer together and keep your elbows tucked in. forward lunge 20 REPS From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg. 1. Warm up for 3 minutes, getting progressively more intense with time. 2. Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 8/10 level of effort). 3. Follow with “active rest” for 30 seconds by exercising at a slow pace (at a subjective 3/10 level of effort). 4. Repeat for a total of 6 intervals. 5. Finish with 4 minutes of very low intensity (3/10) exercise for a cool-down. 1. Warm up for 5 minutes. 2. Perform an interval by exercising for 60 seconds at a very hard pace (at a subjective 8/10 level of effort). 3. Follow with “active rest” for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of effort). 4. Repeat for a total of 6 intervals. 5. Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down. want more? Get the Belly Off! Diet today and discover the success secrets of 300,000 guys who’ve dropped more than 1.8 million pounds! You’ll learn new ways to: • Start losing more weight today— with the right plan for you • Sculpt a lean, athletic body—faster than you ever thought possible • Enjoy meals that burn fat and stop food cravings INTERVAL WORKOUTS bellyoff!classicworkoutthe bodyweight 100 continued w w w . M e n s H e a lt h . c o m mh 7 click here to learn more AINTERVAL WORKOUT BINTERVAL WORKOUT
• 8.
  bellyoff!classicworkoutthe workout log w ww . M e n s H e a lt h . c o m mh 8 BELLY OFF! NO-GYM WORKOUT LOG Monday Wednesday Workout A Workout B Exercise Date Reps Exercise Date Reps Warmup Circuit Warmup Circuit Y-Squat 10 | ___ Y-Squat 10 | ___ Pushup 10 | ___ Pushup 10 | ___ Stick-Up 10 | ___ Stick-Up 10 | ___ Mountain Climber 5/side | ___ Mountain Climber 5/side | ___ Forward Lunge 5/leg | ___ Forward Lunge 5/leg | ___ Waiter’s Bow 10 | ___ Waiter’s Bow 10 | ___ Spiderman Climb 5/side | ___ Spiderman Climb 5/side | ___ Superset 1 Superset 1 Shoulder Press Pushup 10 | ___ Prisoner Squat 1 5 | ___ Step-Up 12/side | __ Walking Offset Pushup 8/side | ___ Superset 2 Superset 2 1-Leg RDL 8/side | __ Split Squat, Front Foot Elevated 12/side | __ Swiss Ball Mountain Climber 10/side | __ Inverted Row 12/side | __ Superset 3 Superset 3 Inverted Row 1 2 | ___ Stability Ball Jackknife Rotation 6/side | ___ Wide-Grip Pushup 20 | ___ Stability Ball Leg Curl 1 2 | ___ Interval Workout A Superset 4 Warmup 3 minutes Spiderman Pushup 8/side | ___ Exercise: Hard Pace 30 seconds 1-Leg Hip Extension 15/side | ___ Exercise: Slow Pace 30 seconds Repeat for Total 6 Intervals Interval Workout B Exercise: Low Intensity 4 minutes Warmup 5 minutes Exercise: Hard Pace 30 seconds Exercise: Slow Pace 30 seconds Repeat for Total 6 Intervals Exercise: Very Low Intensity 5 minutes WEEK 1 Friday Workout C Exercise Date Reps Prisoner Squat 20 | ___ Pushup 20 | ___ Jump 20 | ___ Chinup 5 | ___ Forward Lunge 20 | ___ Close-Grip Pushup 15 | ___ Interval Workout B are you ready for this week’s belly off! saturday challenge? click here to find out