FAST ABS: THE WORKOUT - Men's Health€¦ · WORKOUT A WORKOUT B DIRECTIONS Alternate between...
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WORKOUT A WORKOUT B DIRECTIONS Alternate between workout A and workout B, with a day of rest after each session. For exercise 1 in each workout, do two to three sets of 10 reps, resting 60 seconds after each set. Then perform exercises 2a and 2b as a pair. That is, do 12 reps of exercise 2a, rest 60 seconds, then do 12 reps of exercise 2b. Rest for 60 seconds again, and repeat until you’ve completed three sets of both exercises. Follow the same procedure with exercises 3a and 3b, alternating back and forth with the same sets, reps and rest. Keep the bar close to your body from start to finish. This belly-busting plan from The Men’s Health Big Book of Exercises (available at www.mh.co.za/shop) is the last fat-loss workout you’ll need. Created by certified strength and conditioning coach Craig Rasmussen, it employs the cutting-edge workout formula used at Rasmussen’s gym in California, one of America’s top 10 gyms. Here, Rasmussen fills in the exercises for you. But in the book, you’ll learn how to choose the moves yourself from a menu of more than 600 exercises. So any time you want a new routine, all you have to do is plug and play – and watch your gut melt away. Push your heel into the bench as you push your body up. Aim to touch your collarbone to the bar. Keep your core braced so that your body stays rigid. Keep your wrists straight and press the weights directly above each shoulder. FORMULA FOR FAT LOSS FAST ABS: THE WORKOUT This 30-minute workout will burn away your belly fat for good 1 BARBELL ROLLOUT Load a barbell with five- kilogram plates and affix col- lars. Kneel on the floor and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell, keeping your lower back naturally arched [A]. Slowly roll the bar forwards, extending your body as far as you can without letting your hips sag [B]. Pause for two seconds, then reverse the move to the starting position. 1 CABLE CORE PRESS Attach a stirrup handle to the middle pulley of a cable station. With the cable taut, hold the handle against your chest with both hands and stand with your right side facing the stack [A]. Slowly press your arms forwards until they’re completely straight [B]. Pause for five seconds, and reverse the movement. Do all your reps, then turn around and work your other side. 2a CROSSOVER DUMBBELL STEP-UP Grab a pair of dumbbells and stand with a bench to your left. Place your right foot on the bench [A]. Press your right foot into the bench and push your body up until your right leg is straight but your left foot is still off the bench [B]. Then lower yourself to the starting position. Do all your reps on your right leg, then turn around and repeat with your left leg. 2a OFFSET DUMB- BELL REVERSE LUNGE Stand holding a dumbbell in your right hand next to your shoulder, with your arm bent [A]. With your left foot, step backwards into a reverse lunge and lower your body until your back knee almost touches the floor [B]. Push yourself back to the starting position and repeat. Do all your reps, then switch arms and lunge backwards with your right leg. 2b INVERTED ROW Secure a bar in a power rack at about waist height, and lie underneath it. Grab the bar with an overhand, shoulder- width grip, and hang from it with your arms straight. Your body should form a straight line from your ankles to your head [A]. Pull your chest to the bar [B]. Pause, then slowly lower yourself back to the starting position. 2b CHIN-UP Grab a chin-up bar with a shoulder-width, underhand grip, and hang at arm’s length [A]. Now squeeze your shoulder blades down and back, bend your elbows and pull the top of your chest to the bar [B]. Pause, slowly lower your body back to the starting position, then repeat. 3a BARBELL FRONT SQUAT Hold a bar next to your chest with a shoulder-width, over- hand grip. Raise your upper arms until they’re parallel to the floor, letting the bar roll back so that it’s resting on the front of your shoulders [A]. Push your hips back, bend your knees and lower your body until the tops of your thighs are at least parallel to the floor [B]. Pause, then return to the starting position. 3a BARBELL DEAD LIFT Load a barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an over- hand grip, your hands just beyond shoulder width [A]. Keeping your lower back naturally arched, pull your torso up and thrust your hips forwards as you stand up with the barbell [B]. Lower the bar to the floor and repeat. 3b PUSH-UP Assume a push-up position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles [A]. Bend your elbows and lower your body until your chest nearly touches the floor [B]. Pause, then push yourself back to the starting posi- tion and repeat. 3b DUMBBELL PUSH-PRESS Stand holding a pair of dumb- bells just outside your shoul- ders, with your arms bent and palms facing each other. Your feet should be shoulder-width apart and your knees slightly bent [A]. Dip your knees [B], and then explosively push up with your legs as you press the weights straight above your shoulders [C]. Lower the dumbbells to the starting position and repeat. A Keep your arms straight from start to finish. B B A A B A B Don’t allow your upper arms to drop as you perform the exercise. B A Your shoulders should dip a bit below your elbows. Use a handover- hand grip. A B A B Your front thigh should be at least parallel to the floor. A B B A A B C
Transcript of FAST ABS: THE WORKOUT - Men's Health€¦ · WORKOUT A WORKOUT B DIRECTIONS Alternate between...
WO
RK
OU
T A
WO
RK
OU
T B
DIR
EC
TIO
NS
Alt
erna
te b
etw
een
wor
kout
A a
nd w
orko
ut B
, w
ith
a da
y of
res
t aft
er e
ach
sess
ion.
For
exe
rcis
e 1
in e
ach
wor
kout
, do
two
to th
ree
sets
of 1
0
reps
, res
ting
60
sec
onds
aft
er e
ach
set.
The
n pe
rfor
m e
xerc
ises
2a
and
2b a
s a
pair.
Tha
t is,
do
12 r
eps
of e
xerc
ise
2a, r
est 6
0 s
econ
ds, t
hen
do
12 r
eps
of e
xerc
ise
2b. R
est f
or 6
0 s
econ
ds a
gain
, an
d re
peat
unt
il yo
u’ve
com
plet
ed th
ree
sets
of
both
exe
rcis
es. F
ollo
w th
e sa
me
proc
edur
e w
ith
exer
cise
s 3
a an
d 3b
, alt
erna
ting
bac
k an
d fo
rth
wit
h th
e sa
me
sets
, rep
s an
d re
st.
Kee
p th
e ba
r clo
se
to y
our b
ody
from
st
art t
o fin
ish.
Th
is b
elly
-bu
stin
g p
lan
from
Th
e M
en’s
Hea
lth
Big
Boo
k of
E
xerc
ises
(ava
ilab
le a
t ww
w.m
h.c
o.za
/sh
op) i
s th
e la
st fa
t-lo
ss
wor
kout
you
’ll n
eed.
Cre
ated
by
cert
ified
str
engt
h an
d co
ndit
ioni
ng
coac
h C
raig
Ras
mus
sen,
it e
mpl
oys
the
cutt
ing-
edge
wor
kout
fo
rmul
a us
ed a
t Ras
mus
sen’
s gy
m in
Cal
iforn
ia, o
ne o
f Am
eric
a’s
top
10 g
yms.
Her
e, R
asm
usse
n fil
ls in
the
exer
cise
s fo
r you
. But
in th
e bo
ok, y
ou’ll
lear
n ho
w to
cho
ose
the
mov
es y
ours
elf f
rom
a m
enu
of m
ore
than
60
0 ex
erci
ses.
So
any
time
you
wan
t a n
ew ro
utin
e,
all y
ou h
ave
to d
o is
plu
g an
d pl
ay –
and
wat
ch y
our g
ut m
elt a
way
.
Pus
h yo
ur h
eel
into
the
benc
h
as y
ou p
ush
your
bo
dy u
p.
Aim
to to
uch
your
col
larb
one
to th
e ba
r.K
eep
your
cor
e br
aced
so
that
you
r bo
dy s
tays
rigi
d.
Kee
p yo
ur w
rist
s st
raig
ht a
nd
pres
s th
e w
eigh
ts d
irec
tly
abov
e ea
ch
shou
lder
.
FOR
MU
LA
FO
R F
AT
LO
SS
FAST
AB
S:
THE
WO
RK
OU
TT
his
30
-min
ute
wor
kout
wil
l bur
n aw
ay
your
bel
ly f
at f
or g
ood
1 B
aR
BE
ll
RO
ll
Ou
TL
oad
a ba
rbel
l wit
h fiv
e-
kilo
gram
pla
tes
and
affix
col
-la
rs. K
neel
on
the
floo
r and
gr
ab th
e ba
r with
an
over
hand
, sh
ould
er-w
idth
gri
p. P
ositi
on
your
sho
ulde
rs d
irec
tly
over
the
barb
ell,
keep
ing
your
low
er
back
nat
ural
ly a
rche
d [A
]. S
low
ly r
oll t
he b
ar fo
rwar
ds,
exte
ndin
g yo
ur b
ody
as fa
r as
you
can
with
out l
ettin
g yo
ur
hips
sag
[B
]. P
ause
for t
wo
seco
nds,
then
rev
erse
the
mov
e to
the
star
ting
posi
tion.
1 C
aB
lE
CO
RE
pR
ES
SA
ttac
h a
stir
rup
hand
le to
th
e m
iddl
e pu
lley
of a
cab
le
stat
ion.
With
the
cabl
e ta
ut,
hold
the
hand
le a
gain
st y
our
ches
t with
bot
h ha
nds
and
stan
d w
ith y
our r
ight
sid
e fa
cing
the
stac
k [A
]. S
low
ly
pres
s yo
ur a
rms
forw
ards
un
til th
ey’r
e co
mpl
etel
y st
raig
ht [
B].
Pau
se fo
r five
se
cond
s, a
nd r
ever
se th
e m
ovem
ent.
Do
all y
our r
eps,
th
en tu
rn a
roun
d an
d w
ork
your
oth
er s
ide.
2a CRO
SS
Ov
ER
D
um
BB
El
l S
TE
p-u
pG
rab
a pa
ir of
dum
bbel
ls a
nd
stan
d w
ith a
ben
ch to
you
r le
ft. P
lace
you
r rig
ht fo
ot o
n th
e be
nch
[A].
Pre
ss y
our
righ
t foo
t int
o th
e be
nch
and
push
you
r bod
y up
unt
il yo
ur
righ
t leg
is s
trai
ght b
ut y
our
left
foot
is s
till o
ff th
e be
nch
[B].
The
n lo
wer
you
rsel
f to
the
star
ting
posi
tion.
Do
all
your
rep
s on
you
r rig
ht le
g,
then
turn
aro
und
and
repe
at
with
you
r lef
t leg
.
2a Off
SE
T D
um
B-
BE
ll
RE
vE
RS
E l
uN
gE
Sta
nd h
oldi
ng a
dum
bbel
l in
your
rig
ht h
and
next
to y
our
shou
lder
, with
you
r arm
ben
t [A
]. W
ith y
our l
eft f
oot,
step
ba
ckw
ards
into
a r
ever
se
lung
e an
d lo
wer
you
r bod
y un
til y
our b
ack
knee
alm
ost
touc
hes
the
floo
r [B
]. P
ush
your
self
back
to th
e st
artin
g po
sitio
n an
d re
peat
. Do
all
your
rep
s, th
en s
witc
h ar
ms
and
lung
e ba
ckw
ards
with
yo
ur r
ight
leg.
2b INv
ER
TE
D R
Ow
Sec
ure
a ba
r in
a po
wer
rac
k at
abo
ut w
aist
hei
ght,
and
lie
unde
rnea
th it
. Gra
b th
e ba
r w
ith a
n ov
erha
nd, s
houl
der-
wid
th g
rip,
and
han
g fr
om
it w
ith y
our a
rms
stra
ight
. Yo
ur b
ody
shou
ld fo
rm
a st
raig
ht li
ne fr
om y
our
ankl
es to
you
r hea
d [A
]. P
ull y
our c
hest
to th
e ba
r [B
]. P
ause
, the
n sl
owly
lo
wer
you
rsel
f bac
k to
the
star
ting
posi
tion.
2b Ch
IN-u
pG
rab
a ch
in-u
p ba
r w
ith a
sho
ulde
r-w
idth
, un
derh
and
grip
, and
ha
ng a
t arm
’s le
ngth
[A
]. N
ow s
quee
ze y
our
shou
lder
bla
des
dow
n an
d ba
ck, b
end
your
el
bow
s an
d pu
ll th
e to
p of
you
r che
st to
the
bar [
B].
Pau
se, s
low
ly
low
er y
our b
ody
back
to
the
star
ting
posi
tion,
th
en r
epea
t.
3a Ba
RB
El
l
fR
ON
T S
qu
aT
Hol
d a
bar n
ext t
o yo
ur c
hest
w
ith a
sho
ulde
r-w
idth
, ove
r-ha
nd g
rip.
Rai
se y
our u
pper
ar
ms
until
they
’re
para
llel
to
the
floo
r, le
ttin
g th
e ba
r rol
l ba
ck s
o th
at it
’s r
estin
g on
the
fron
t of y
our s
houl
ders
[A].
Pus
h yo
ur h
ips
back
, ben
d yo
ur k
nees
and
low
er y
our
body
unt
il th
e to
ps o
f you
r th
ighs
are
at l
east
par
alle
l to
the
floo
r [B
]. P
ause
, the
n re
turn
to th
e st
artin
g po
sitio
n.
3a Ba
RB
El
l
DE
aD
lIf
TLo
ad a
bar
bell
and
roll
it ag
ains
t you
r shi
ns. B
end
at y
our h
ips
and
knee
s an
d gr
ab th
e ba
r with
an
over
-ha
nd g
rip,
you
r han
ds ju
st
beyo
nd s
houl
der w
idth
[A].
Kee
ping
you
r low
er b
ack
natu
rally
arc
hed,
pul
l you
r to
rso
up a
nd th
rust
you
r hi
ps fo
rwar
ds a
s yo
u st
and
up w
ith th
e ba
rbel
l [B
]. Lo
wer
the
bar t
o th
e fl
oor
and
repe
at.
3b pu
Sh
-up
Ass
ume
a pu
sh-u
p po
sitio
n w
ith y
our a
rms
stra
ight
and
yo
ur h
ands
slig
htly
bey
ond
shou
lder
wid
th. Y
our b
ody
shou
ld fo
rm a
str
aigh
t lin
e fr
om y
our h
ead
to y
our
ankl
es [A
]. B
end
your
el
bow
s an
d lo
wer
you
r bo
dy u
ntil
your
che
st n
earl
y to
uche
s th
e fl
oor [
B].
Pau
se, t
hen
push
you
rsel
f ba
ck to
the
star
ting
posi
-tio
n an
d re
peat
.
3b Du
mB
BE
ll
p
uS
h-p
RE
SS
Sta
nd h
oldi
ng a
pai
r of d
umb-
bell
s ju
st o
utsi
de y
our s
houl
-de
rs, w
ith y
our a
rms
bent
and
pa
lms
faci
ng e
ach
othe
r. Yo
ur
feet
sho
uld
be s
houl
der-
wid
th
apar
t and
you
r kne
es s
light
ly
bent
[A].
Dip
you
r kne
es [
B],
an
d th
en e
xplo
sive
ly p
ush
up
with
you
r leg
s as
you
pre
ss
the
wei
ghts
str
aigh
t abo
ve
your
sho
ulde
rs [C
]. Lo
wer
the
dum
bbel
ls to
the
star
ting
posi
tion
and
repe
at.
a
Kee
p yo
ur a
rms
stra
ight
from
sta
rt
to fi
nish
.
B
Ba
a
B
aB
Don
’t al
low
yo
ur u
pper
arm
s to
dro
p as
you
pe
rfor
m th
e ex
erci
se.
B
a
Your
sho
ulde
rs
shou
ld d
ip a
bit
belo
w y
our e
lbow
s.
Use
a h
ando
ver-
hand
gri
p.
aB
aB
Your
fron
t thi
gh
shou
ld b
e at
le
ast p
aral
lel
to th
e fl
oor.
aB
Ba
aB
C
