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Cardio Workout
Change your machine but stick to these circuits to shift that stubborn belly. Do a 3-minute warmup ride on a low resistance. Set the resistance level to a medium setting. Ride/run as fast as you can for 8 seconds. Then pedal/jog slowly for 12 seconds so you can recover. Repeat 40 times.
Turkish Get-up
Muscles: Quads, abs. Lie on your back with your legs straight. Hold a dumb-bell in your left hand, your arm straight above your chest. Keep your right arm resting on the ground. Stand up, pushing off the ground with your right hand and left leg. Then lie back down. Switch hands and repeat. Do 6 reps on each side.
Single-leg Plank
Muscles: Abs. Lie face down on the floor with your legs straight and together. Set your hands beneath your chest so your body weight rests on your forearms. Raise your left foot on top of your right foot. Raise your body onto your elbows and knees. Hold for 60 seconds, rest for 30 and then hold for 45 seconds.
Bulgarian Squats
Muscles: Quads, hamstrings. Standing upright, place your left foot on the bench. Try to keep it parallel to the floor. Keep the right leg almost straight with a very slight bend in the knee. Keeping you back straight, hold two dumbbells by your sides. Lower yourself until your front thigh is almost horizontal. Repeat the same with the left leg.
Bent Over Row
Muscles: Lats, forearms, lower back, biceps. Stand holding a barbell with an overhand shoulder-width grip. Keep your back flat and at 45 degrees to the floor. Let the weight hang at arms length. Bend your elbows to pull the barbell to the bottom of your chest. Pause, then lower the weight.
Decline Triceps Extension
Muscles: Triceps, biceps. Lie on a decline bench and grab a barbell with an overhand grip above your shoulders. Lower the weight until it's behind your head, keeping your elbows pointed up. Straighten your arms to finish.
Seated Dumbbell Shoulder Press
Muscles: Shoulders, trapezius, abs, forearms. Sit on a bench with a dumb-bell in each hand. Hold them at either side of your head with your palms facing forward. Straighten your arms to press the weights above your head. Then lower to the start.
One Arm Dumbbell Preacher Curl
Muscles: Biceps, abs, forearms. Grab a dumbbell with your left hand. Adjust the distance between your feet. Place your right hand on your hips. Start by slowly raising the dumbbell up and squeezing the bicep at the top of the movement. Slowly lower the dumbbell until your arm is fully extended.
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