Increasing the intensity of your exercises this week is a great way to offset the calories you likely consumed yesterday (and ongoing, if you’re a fan of leftovers). Might we suggest these exercises Life Time personal trainer Kelsey Martin swears by for blasting stomach and back fat? These simple, yet effective 2-in-1 moves will help you target those specific areas, while also building strength and overall tone. Could there be a better time to start utilizing them than now? (Answer: we don’t think so.)
Tempo Pull-Ups
Key Benefits: Works the entire back in 1 movement & the tempo allows more time under tensions, which helps with building more muscle.
Instructions: Take a wide grip on an assisted pull up machine OR bar. Hold at the top for 2 seconds and lower yourself for 3 seconds.
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Shoulder Taps
Key Benefits: Great for working on core stability.
Instructions: Start in a plank position, and tap hand to opposite shoulder. Keep the hips as stable as possible.
Closed Seated Row
Key Benefits: Great for working the mid back (especially, if individuals are tight through the chest).
Instructions: Use the seated row machine with a neutral grip. Keep elbows close to the body as you pull the attachment to the belly button. Keep shoulders in a scaption position with chest upright. Think about squeezing the shoulder blades together as you pull the weight back.
Hanging Leg Raises
Key Benefits: Works the rectus abdominis, or the "6 pack."
Instructions: Dead hang from a pull up bar with shoulders in scaption position then bring your knees up to the chest and blow out the air as you contract the abs.
DB 1 Arm Rows
Key Benefits: Targets the lower lat and works on hip stability.
Instructions: Hinge at the waist and place opposite hand on a bench for stability. Keep core engaged, and pull weight up towards the hip. The elbow should brush the side of the body as you pull the weight up. Focus on contracting the lat as you pull up.
Cable Pallof Presses
Key Benefits: This anti rotational exercise targets the obliques.
Instructions: Side cable at belly button height with slight bend in the knees. Hold the cable out in front of the belly button. Try to prevent your hips from rotating as you hold the position.
Renegade Rows
Key Benefits: Works the lats and the core in one movement.
Instructions: Start in plank position with dumbbell in the palms. While in the plank position, pull the weight up through the hip area. Focus on keeping core and hips stable as you pull the weight to contract the lat.
Roman Chair Back Extensions
Key Benefits: Targets the erectors and glute max to help strengthen the lower back.
Instructions: Use roman chair and hinge at the waist. Think about squeezing the glutes at the bottom & engaging the core. As you come up, use the glutes and the low back. When you come up, you could some up parallel with the roman chair.
Farmer's Carries
Key Benefits: Works the entire body (endurance & strength); can make it more challenging my doing it offset, which targets the obliques.
Instructions: Grab to heavy weights, hold on to the weights, and then walk the distance of 25-50 meters. For more difficulty, use just 1 weight & focus on not letting your body lean towards one side.
