Body recompositionmelting fat while sculpting muscleis a game-changer for achieving long-term fitness results.
She also shares five stellar workouts to help you get lean and toned.
“Workouts are essential for body recomposition,” Masi explains.
Photo: Shutterstock. Design: Eat This, Not That!
“Do each exercise continuously for two minutes straight.
Repeat the circuit four times and rest for one minute between rounds.”
Med Ball Slam
Stand with your feet shoulder-width apart, holding a medicine ball overhead.
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Slam the ball down to the ground with maximum effort while engaging your core and arms.
Repeat continuously for two minutes.
Box Jump or Step-Up
Stand in front of a sturdy box or step.
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Jump onto the box with both feet, landing softly, or step up one foot at a time.
Step down and repeat for two minutes.
Sled Push
Place your hands on the sled handles and push with maximum effort for 10 yards.
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Focus on engaging your legs and core as you push.
Pushups
Get in a plank position with your hands shoulder-width apart.
Lower your body until your chest nearly touches the ground, then push back up.
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Perform 10 reps before moving on to the next exercise.
Sled Pull
Attach a rope to the sled and pull it toward you for 10 yards.
Keep your upper body and core engaged throughout the movement.
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Track, Treadmill, or Hill Sprints
Sprint with max speed and power for six to 10 seconds.
Rest for one to two minutes and repeat for eight to 12 sets.
Rower
Row at max effort for six to 10 seconds.
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Rest for one to two minutes and repeat for eight to 12 sets.
Assault Bike
Pedal at max effort for six to 10 seconds.
Rest for one to two minutes and repeat for eight to 12 sets.
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Spin Bike
Cycle at maximal effort for six to 10 seconds.
Rest for one to two minutes and repeat for eight to 12 sets.
Box Jump
Stand in front of a sturdy box, jump onto it, and land softly.
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Step down and repeat for three sets of five reps. Rest for one minute between sets.
Leg Press
Sit on a leg press machine with your feet shoulder-width apart on the platform.
Extend your legs to push the platform away and return slowly to the starting position.
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Perform four sets of six to eight reps, resting for one minute between sets.
Hinge at the hips and lower the dumbbells toward your feet.
Pause, then return to a standing position.
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Do three sets of eight to 10 reps with one minute of rest between sets.6254a4d1642c605c54bf1cab17d50f1e
4.
Leg Extension
Sit on a leg extension machine.
Fully extend your legs before lowering them back down.
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Perform three sets of 10 to 12 reps. Rest for one minute between sets.
Leg Curl
Lie face down on a leg curl machine, curling your legs toward your glutes.
Do three sets of 10 to 12 reps with one minute of rest between sets.
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Perform two sets of 15 reps, resting for one minute between sets.
Medicine Ball Slam
Hold a medicine ball over your head and forcefully slam it down to the ground.
Perform three sets of five reps. Rest for one minute between sets.
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Bench Press
Lie on a flat bench while holding a barbell with your hands slightly wider than shoulder-width apart.
Lower the bar to your chest, then press it back up.
Do four sets of five reps with one minute of rest between sets.
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Perform three sets of eight reps, resting for one minute between sets.
Incline Press
Lie on an incline bench with a pair of dumbbells.
Press the dumbbells up from chest level until your arms are fully extended.
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Do three sets of 10 to 12 reps with one minute of rest between sets.
Dumbbell Bent-over Row
Bend at the waist with a flat back, holding dumbbells.
Row the weights up toward your hips, then lower them back down.
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Perform three sets of 10 to 12 reps with one minute of rest between sets.
Seated Bicep Curl
Sit with a dumbbell in each hand, curling them up toward your shoulders.
Perform two sets of as many reps as possible and rest for one minute between sets.
Do two sets of as many reps as possible.
Rest for one minute between sets.
