ZEUS. FITNESS THE 15 MINUTE FAT BURNING WORKOUT

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1 ZEUS FITNESS THE 15 MINUTE FAT BURNING WORKOUT

2 PREPARATION Before you start the 15 Minute Fat Burning Workout it is a good idea to do some dynamic stretching to get warmed up. TIP: KEEP YOUR HEELS ON THE GROUND AND YOUR BACK STRAIGHT TIP: KEEP FEET HIP-WIDTH APART STRETCH 1: SQUATS INTO SHOULDER PRESS Begin in a squatting position with feet hip width apart and arms out with your elbows bent. Lower your butt to the floor keeping your heels on the ground and your back straight. Drive up from the glutes to the starting position then straighten your arms above your head in shoulder press motion. REPEAT THIS STRETCH FOR 1 MINUTE

3 PREPARATION Now onto the second of our warm up stretches, then we will be ready to move onto the main workout. STRETCH 2: ALTERNATE LUNGES INTO CHEST STRETCH Start with feet hip width apart and forearms together in front of your chest. Take a large step out, lowering your back knee to the floor while pulling your arms back on either side of your body. Return to the starting position and repeat with your other leg. REPEAT THIS STRETCH FOR 1 MINUTE TIP: KEEP HAMSTRINGS AND CALVES AT RIGHT ANGLES ON BOTH LEGS

4 EXERCISE 1 Now we are warmed up and ready to do the 15 Minute Fat Burning Workout. This exercise has two versions, moderate and advanced. Beginners should try the moderate version and when you feel more confident you can move onto the advanced version. EXERCISE 1 (MODERATE): ALTERNATE LUNGES Muscle groups used: Glutes and quads Start with your feet hip width apart. Take a large step forward, lowering your back knee to roughly one inch from the ground. Return leading leg back to starting position and repeat with opposite leg. REPEAT THIS EXERCISE FOR 1 MINUTE EXERCISE 1 (ADVANCED): SCISSOR LUNGES Muscle groups used: Glutes and quads Start in lunge position, with your front foot flat on the floor, back foot on the ball of the foot, back knee 1 inch from the ground with a right angle between your hamstring and calf on both legs. Powerfully drive yourself off the ground switching front leg to back and back leg to front, landing in lunge position. REPEAT THIS EXERCISE FOR 1 MINUTE

5 EXERCISE 2 This exercise has two versions, moderate and advanced. Beginners should try the moderate version and when you feel more confident you can move onto the advanced version. EXERCISE 2 (MODERATE): PUSH UPS Muscle groups used: Chest, triceps and core muscles Start on tip toes with hands double shoulder width apart, keep back flat and draw in abs. Lower your chest to one inch off the ground, bending your elbows. Push your body back up into the starting position and repeat. REPEAT THIS EXERCISE FOR 1 MINUTE EXERCISE 2 (ADVANCED): CLAPPING PUSH UPS Muscle groups used: Chest, triceps and core muscles Start on tip toes with hands double shoulder width apart, keep back flat and draw in abs. REPEAT THIS EXERCISE FOR 1 MINUTE Lower your chest to one inch off the ground, bending your elbows Powerfully drive your body off the ground, perform a clap and land in the starting position and repeat.

6 EXERCISE 3 BENT OVER ROW (INCREASED WEIGHT OVER TIME) Muscle groups used: Back, biceps and core muscles Take an over hand grip, double shoulder width apart of barbell or dumbbells. Keep your feet hip width apart, bend knees slightly and tilt from the hips keeping back straight. Pull barbell or dumbbell towards your body just below your chest, retracting your shoulder blades as you do so. TIP: FEET HIP WIDTH APART SND ALWAYS KEEP YOUR BACK STRAIGHT Extend your arms back to the starting position and repeat. REPEAT THIS EXERCISE FOR 1 MINUTE

7 EXERCISE 4 EXERCISE 4 (MODERATE): ARNIE CURL Muscle groups used: Glutes, quads, shoulders, triceps and biceps Start with two dumbbells at eye level with palms facing body and feet hip width apart. Rotate dumbbells and press the dumbbells to full extension above your head. Return to starting position and repeat. REPEAT EXERCISE FOR 1 MINUTE EXERCISE 4 (ADVANCED): PUSH PRESS Muscle groups used: Glutes, quads, shoulders, triceps and biceps Start with two dumbbells at eye level with palms facing body and feet hip width apart Perform a squat, lowering your butt to the floor, keeping heels firmly on the ground and your back straight. Drive up using the glutes and quads, while rotating and press the dumbbells to full extension above your head. STEP 4 Return to the starting position and repeat. REPEAT EXERCISE FOR 1 MINUTE

8 EXERCISE 5 EXERCISE 5 (MODERATE): ROTATING CRUNCHES Muscle groups used: Abs, quads and core muscles REPEAT EXERCISE FOR 1 MINUTE Start with back flat on floor, finger tips on temples and legs elevated with knees bent and toes pointing upwards, right angle between hamstring and calves. Bring right elbow up to left knee. Return to starting position and repeat on other side. EXERCISE 5 (ADVANCED): BICYCLE CRUNCHES Muscle groups used: Abs, quads and core muscles REPEAT EXERCISE FOR 1 MINUTE Start with back flat on floor, finger tips on temples and legs elevated with knees bent and toes pointing upwards, right angle between hamstring and calves. Bring right elbow up to left knee while extending right leg. Return to starting position and repeat on other side. PERFORM ALL 5 EXERCISES IN THIS ORDER FOR 1 MINUTE PER EXERCISE AND REPEAT TWICE (3 CIRCUITS)

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