Who says you can’t lose fat and correct your posture at the same time? Train smarter not harder with my simple but effective workout featured below.
I have created the following workout to help bring the shoulders back and lengthen the chest, help you stand taller and burn fat at the same time.
The upper body work in this program targets the muscles of the back and rear delts, (or back of the shoulders) which in most cases are both undeveloped or weak areas of the body and responsible for posture. The lower body work ensures we keep the heart rate up which will burn fat but also keep us toned. The word tone basically means a less fat version of you with more lean muscle development underneath. Sound like something you would like? Well let’s get started!
Here’s how it works:
Complete the below exercises in a 4 station circuit, move quickly and efficiently from one exercise to the next for maximum fat loss results.
What you will need:
- A thick band
- Hand weights
Repetitions (reps)
This is the repetition range at which you complete the exercises. For example, if the reps specified are 10, that means that you complete this exercise 10 times.
Sets
A set is a completed series of repetitions. For example, a completed round of 10 reps is one set.
So, if you’re performing four sets, this would mean you complete a total of 40 reps in sets of 10, with a rest period after each set.
Tempo
Tempo refers to the timing of the exercise. The first number is the lowering (down) phase of the exercise, the second number indicates if a pause is required, the third number is the lifting (up) phase of the exercise and the fourth indicates if another pause is required. For example a tempo of 4-0-1-0 indicates an up phase of 1, no pause, a down phase of 4 and no pause at the bottom.
Rest
The rest is the transition period between one exercise and the next. So, if the rest period is 10 seconds, you’ve really only got enough time to move from the end of one exercise to the beginning of the next. These workouts are designed to be intense, hence the typically short rest period.
Weight
The weight selection is based on personal strength and repetition range. Choose a weight that will bring the muscle to failure or when the body cannot perform anymore repetitions, within the specified number of reps/sets. If the weight you’ve chosen doesn’t bring you to failure after you’ve completed your sets, it’s time to go heavier.
Seated Band Row
Wrap your band around a post or a stable object like the couch. Sit on the ground roughly ½ a metre away from band & hold the band in an underhand grip. Pull into the naval, hold for one second then slowly release for 3 seconds, keeping the shoulder blades together the entire time and the chest upright.
15 reps, 4 sets, 3-0-1-1 tempo,10 sec rest
Walking Lunge with dumbbells
Holding a dumbbell of equal weight in each hand, place one foot (slightly turned out) in front of the other and lower or lunge down into the front heel for 2 seconds. Then drive up for 1 keeping the weight in the heel.
Switch feet and repeat until 20 repetitions are completed in total (i.e. 10 on each leg).
20 reps, 4 sets, 2-0-1-0 tempo, 10 sec rest
Band Pulldown
Grab a strong band and place it behind your head so that the chest feels slightly stretched. Pull the band down behind you for 1 second squeezing the mid back and releasing for 3 seconds. Make sure the shoulders remain down the entire time throughout the movement to engage the back to improve your shoulder stability.
15 reps, 4 sets, 3-0-1-0 tempo, 10 sec rest
Jump Squat
Stand with your feet wider than shoulder-width apart. Squat down for 2 seconds, weight through the heels and chest proud. Drive up or explode up into a jump, keeping the body as upright as you possibly can and jump as high as you can. Tummy remains tight and shoulder are always down and back throughout the entire movement. For an extra emphasis on the booty wrap the band in 2 (or double it over) and place just above the knee cap making sure as you jump the tension on the band remains tight.
15 reps, 4 sets, 2-0-1-0 tempo, 10 sec rest
Good luck with this one Shredders! Make sure you also take progress pics before starting any exercise regime. I am always amazed that even after a month of postural correction training the difference it can make to how you sit, stand and walk.
Enjoy feeling 2 inches taller and even a little trimer.
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