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