Strength training is king if you want to get rid of excess fat.
Aim for 3 to 4 sets of the following.
Keep your chest tall, squat down, and grip the bar between your legs.
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Grab the narrow parallel grip attachment at the lat pulldown station with your palms facing each other.
Lean slightly back as you pull the handle down to your sternum, squeezing your upper back and lats.
Resist on the way up until you get a full stretch at the top before performing another rep. Holding a dumbbell in each hand, position them up with your palms facing each other.
Tim Liu, C.S.C.S.
Pull your shoulder blades back, then lower the dumbbells using control.
Firmly plant your heel, then lower down using control until your back knee touches the floor.
Step through your other leg, and repeat until all reps are performed.
Tim Liu, C.S.C.S.
Complete 3 to 4 sets of 12 reps for each leg.
Kettlebell Swing
The last exercise is the Kettlebell Swing.
Keep your chest tall, and reach for the kettlebell handle with both hands.
Tim Liu, C.S.C.S.
Swing the kettlebell until it’s parallel to the floor.
After swinging it, keep your core tight, and use your lats to pull the kettlebell back down.
Complete 3 to 4 sets of 15 to 20 reps.
Tim Liu, C.S.C.S.
Tim Liu, C.S.C.S.
