This belly-busting plan from The Men's Health Big Book of Exercises is the last fat-loss workout you will ever need. Created by Craig Rasmussen, C.S.C.S., it employs the cutting-edge workout formula used at Results Fitness in Santa Clarita, 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.
Directions
Alternate between workout A and workout B, with a day of rest after each session. For exercise 1 in each workout, do 2 to 3 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, and do 12 reps of exercise 2b. Rest for 60 seconds again, and repeat until you've completed 3 sets of both exercises. Follow the same procedure with exercises 3a and 3b, alternating back and forth with the same sets, reps, and rest.
1 Barbell rollout
Load a barbell with 10-pound plates and affix collars. Kneel on the floor and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and keep your lower back naturally arched [A]. Slowly roll the bar forward, extending your body as far as you can without letting your hips sag [B]. Pause for 2 seconds, and reverse the move to return to the starting position. Keep your arms straight from start to finish.
Directions
Alternate between workout A and workout B, with a day of rest after each session. For exercise 1 in each workout, do 2 to 3 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, and do 12 reps of exercise 2b. Rest for 60 seconds again, and repeat until you've completed 3 sets of both exercises. Follow the same procedure with exercises 3a and 3b, alternating back and forth with the same sets, reps, and rest.
1 Barbell rollout
Load a barbell with 10-pound plates and affix collars. Kneel on the floor and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and keep your lower back naturally arched [A]. Slowly roll the bar forward, extending your body as far as you can without letting your hips sag [B]. Pause for 2 seconds, and reverse the move to return to the starting position. Keep your arms straight from start to finish.
2a Crossover dumbbell stepupGrab 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, and then turn around and repeat with your left leg. Push your heel into the bench as you push your body up.
