The Truth: Your summer body is not just a few workouts away. You must proceed slowly and steadily by losing one or two pounds per week – the maximum recommended by the CDC. And you want to watch a 12-week program like this by Andy Speer, C.S.C.S., the inventor of Anarchy Abs training. It starts with fat-burning hybrid workouts this month, revolves around muscle-building moves next month, and ends with a third month of fat loss just in time for the shirt-off season.
Three times per week – Day 1, Day 2, and Day 3 training. 3. Complete the specified three-course training circuit each day and perform the specified three-stroke conditioning cycle. (See instructions for the conditioning circuits below.) Move the "C" in tempo: take 3 seconds each time it repeats to lower the weight and 1
DAY 1 – Pulling
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1A. Windmill lying [19659011WithyourrightlegstraightleanyourleftlegoveryourbodyandstraightenbotharmsonyourrightsidewhichisthestartingpositionTurnyourleftarmupandbackwithyourrightshoulderandhipsinplaceThisis1repetition2setsof10piecesperside
1B Scapular Pullup
Hang on a pole as if you were about to pull pull, and shrug slightly, this is the beginning. Press the shoulder blades together without bending your arms, your upper body should rise slightly, back to the starting position, this is 1 repetition, make 2 sets of 10.
1C. High kneeling lock
Kneel with your thighs perpendicular to the ground and d Hold moderately weighted dumbbells on your sides with your palms facing inward. This is the starting position. Curl both dumbbells together while pressing the biceps, buttocks and torso together. then return to the beginning. This is 1 Rep.
DAY 2 – Legs
2A 90-90 Stretch
Sit on the floor with your left leg in front of you and bend your knee 90 degrees, laying your right leg behind you and bending you over the knee 90 degrees This is the beginning Lower your chest towards the left thigh Hold the button down for 60 seconds Release it Return to the beginning Repeat on the other side  2B Side squat
Take a broad posture, feet This is the starting position, shift your weight to the right while holding the Bend your knee and lower it until you can no longer keep your shin perpendicular to the floor. Return to the start. Repeat this on the other side. This is 1 repetition. do 2 sets of 10 2C. Dumbbell Deadlift
Hold heavy dumbbells with your knees slightly bent at your sides. Slide your hips back and lower your upper body until you feel a stretch in your hamstrings. Keep the weights close to your legs when lowering. Return to a standstill while pressing your buttock muscles. This is 1 repetition.
Day 3 – Pushing
3A. Shoulder Stretch
Sit with arms outstretched behind him, shoulder width apart, elbows locked, palms open With the knees bent and the feet together, place the palms of your hands on the buttocks, gradually pushing your butt forward and holding the moment you feel shoulder-strapped hold for 60 seconds.
3B. Cuban inclines 5-pound slabs – Arms hang naturally, this is the starting position, bend your elbows 90 degrees and raise them to shoulder height, turn your forearms up and lift the weight s until they are parallel to the ground, then reverse the movements Repeat – make 2 sets of 10.
3C DB Bench Press
Lean down on a bench with straight arms and hold moderate weight dumbbells over your shoulders, bending your elbows around the dumbbells to lower, break. Press back up. This is 1 repetition.
Light your fat burning stove with conditioning work.
Wire your metabolism by ending your workout with a conditioning circuit Each pull (1, 2 and 3) for one minute after the rounding and working plan shown on the left, complete all the moves to finish a lap.
Your burn rate
You will learn it The moves in Week 1 then gradually increase in intensity.
- Week 1 – Do 3 rounds, work 30 seconds and rest 30.
- Week 2 – Make 4 rounds, work 30 seconds and rest 30.
- Week 3 – Mach 3 laps ds; 40 sec work and 20 rest.
- Week 4 – Make 4 rounds, work 40 seconds and rest 20.
DAY 1 – Pull
1. Crouch Cups
Hold a 25-pound dumbbell vertically with both hands on your shoulders Bend your knees and lower your upper body until your thighs are almost para are to the ground. was standing.
. 2 Pull-up
Hang on a pole with the palms facing away. Pull your chest to the bar, take a break and lower your upper body again.
. 3 Hollow Hold
Lie on your back with your legs straight and your arms outstretched. Push your lower back into the ground; Pull your abdominal muscles together to lift your shoulders. Lift your legs lightly. Hold.
DAY 2 – Legs
1. Skater Lunge
Keep your knees soft, jump to the left and land on your left foot with your knee bent. Hold, and then jump right back and land on your right foot. Stop. Uncomfortable? Mix the page.
. 2 Alternating Row
Hold 25-pound dumbbells and hang them on your hips. Pull the right dumbbell to your chest, pause and lower it. Repeat this on the left.
. 3 Hollow Rock
Take a hollow grip. This time, rock back and forth without changing your posture.
DAY 3 – Pushing
1. Vertical jump
Bend your knees slightly from a standing position. Throw your arms back and then jump up as high as you can and raise your hands over your head the way you do. Land quietly and repeat.
. 2 Tight-grip pushups
Get a push-up position, but keep your hands just below your elbows. Hold your elbows as close to your torso and core as possible and lower your chest to the floor. push up again.
. 3 Hollow Rock
Take a hollow grip. This time around, look back and forth without changing your posture. Ebenezer Samuel, CSCS
Ebenzer Samuel, CSCS, is the Fitness Director of Men's Health and Certified Trainer with over 10 years of training experience.