No one can deny that losing weight is a challenge.
Today, you’re going to learn all about the only eight exercises you better lose 20 pounds.
The following is my list of the only eight exercises you should probably lose 20 pounds.
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Perform each exercise for 12 to 15 repetitions, rest for 60 seconds, and repeat for three sets.
Aim to complete this routine at least twice per week spread across two or more workouts.
of all exercises because of its comprehensive full-body nature.
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To perform a barbell back squat, start by positioning a barbell at shoulder level on a squat rack.
If available, set the safety pins just above waist level.
Step under the bar, letting it rest on your upper traps.
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Grab the bar with both hands, palms facing forward.
Lower your body by bending at the hips and knees while keeping your torso upright.
Remember to push evenly through the full foot, not just the heels.
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Once your thighs are parallel to the floor, push your body up back to the starting position.
Repeat for the target repetitions.
This move also involves the calves and the core, improving balance and stability.
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Hold dumbbells in each hand if you want to add additional weight.
To perform walking lunges, stand tall with your feet hip-width apart.
Step forward with your right foot, lowering your body into a lunge.
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As you lower your left knee, rotate your left foot inward slightly for optimal biomechanics.
confirm your right knee is directly above your right ankle and your left knee is hovering above the floor.
Repeat, this time stepping forward with your left foot.
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Continue repeating for the target repetitions.
Hang onto the bar with your arms fully extended.
Pull yourself up by bending your elbows while visualizing crushing a piece of fruit in your armpit.
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Avoid shrugging throughout the range of motion.
Once your chin is above the bar, lower yourself back to the starting position.
Repeat for the target repetitions.
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Deadlifts
The deadlift is another fundamental compound exercise that primarily targets the hamstrings and glutes.
It also involves the lower back, quads, traps, and core.
To perform a deadlift, stand with your mid-foot under the barbell and your feet hip-width apart.
Bend at your hips and knees, and grasp the bar with a shoulder-width grip.
Repeat for the target repetitions.
It also involves the deltoids and the muscles of the upper back and forearms.
Grab the barbell with a grip slightly wider than shoulder-width, palms facing away from you.
Lower the bar to your chest by bending your elbows and shoulders.
Once the bar touches your chest, push evenly through both hands until your arms are fully extended.
Repeat for the target repetitions.
Bend at your hips and knees, and lower your torso until it’s almost parallel to the floor.
Avoid shrugging throughout the range of motion.
Lower the bar to the starting position, fully extending your arms.
Repeat for the target repetitions.
Overhead Presses
The overhead press is a great shoulder exercise, primarily targeting the deltoids.
It also works the triceps, upper pectorals, and core.
Brace your core, and push the bar straight up until your arms are fully extended overhead.
Avoid shrugging throughout the range of motion.
Lower the bar back to shoulder level in a controlled manner.
Repeat for the target repetitions.
Lower your hips back down to the ground.
Repeat for the target repetitions.
