Keep It Off!

Workout A

If your goal entering the New Year is to leave some lard behind, I applaud you. It’s the single best thing you can do for your health. But once you’ve lost it, how do you keep it off? We have a plan.

This plan consists of two workouts, A and B. Look out for workout B later this month. Perform each workout as a circuit. That is, do one exercise after the other, resting as little as possible after doing the prescribed number of reps for each exercise. Once you’ve done all five exercises, that’s one circuit. Catch your breath and repeat the circuit two more times.

1 Plank (Hold 30 seconds)

Assume a press-up position, but bend your elbows and rest your forearms on the floor. Your body should form a straight line. Now tighten your core muscles and hold that position.

2 Crossover dumb-bell step-up (8 to 10 reps each leg)

Grab a pair of dumb-bells and stand to the right of a bench or step. Cross your right foot in front of your body and place it on the step. Push off your right foot to lift your body off the floor. Lower back to the starting position. Do all your reps, then turn around and repeat with your left leg.

3 Bent-over Y raise (10 to 12 reps)

Grab a pair of dumb-bells, bend at your hips and lower your torso until it’s nearly parallel to the floor. Let your arms hang straight from your shoulders, and slightly bend your knees. Now raise your arms so they’re at a 30-degree angle to your body (forming a Y) and are in line with your torso. Pause, lower and repeat.

4 Goblet squat (12 reps)

Stand with your feet slightly beyond shoulder width. Cup the end of a dumb-bell with both hands and hold it vertically in front of your chest, your elbows pointing down. Keeping your back naturally arched, push your hips back, bend your knees and squat. Pause and push yourself back up to the starting position.

5 Push-up (10 to 12 reps)

Kneel on all fours and place your hands slightly wider than your shoulders. Set your feet together and straighten your arms and legs. Then bend your elbows and lower your body until your chest nearly touches the floor. Pause and push yourself back to the starting position.

Workout B

Now that you’ve got Workout A covered, let’s move on to Workout B. Once you have also memorized the circuit for Workout B, begin alternating Workout A & B three days a week, resting a day between each session. For example, do Workout A on Monday and Friday, and Workout B on Wednesday. The following week, do the opposite.

Perform each workout as a circuit. That is, do one exercise after the other, resting as little as possible after doing the prescribed number of reps for each exercise. Once you’ve done all five exercises, that’s one circuit. Catch your breath and repeat the circuit two more times. 

1 Side Plank (Hold 30 seconds)

Lie on one side with your legs straight and prop up your upper body on your forearm as shown. Raise your hips so your body forms a straight line from ankles to shoulders and hold.

2 Offset dumb-bell split squat (8 to 10 reps each side)

Hold a dumb-bell in your right hand at arm’s length next to your side. Assume a staggered stance with your right foot in front of your left. Slowly lower your body as far as you can. Pause and push yourself back up to the starting position. Do all your reps, and then switch arms and legs and repeat

3 Alternating dumb-bell row (8 to 10 reps each arm)

Holding a pair of dumb-bells, bend at your hips and lower your torso until it’s nearly parallel to the floor. Let the dumb-bells hang at arm’s length. Without moving your torso, lift one dumb-bell to your side and slowly lower it. Then repeat with your other arm. That’s 1 repetition.

4 Dumbbell straight-leg deadlift (10 to 12 reps)

Hold a pair of dumbbells at arm’s length in front of your thighs as shown. Without rounding your lower back, bend at your hips and lower your torso toward the floor. Pause, and return to the starting position.

5 Dumb-bell shoulder press (10 to 12 reps)

Stand holding a pair of dumb-bells just outside your shoulders, your arms bent and palms facing each other. Press the weights directly over your shoulders until your arms are straight. Then slowly lower the dumb-bells to the starting position.