Trouble Spot RX – Part 4
From side boob fat to cankles, your most frustrating physique issues can be corrected with these workout prescriptions. Nobody is perfect, but many women would like to get as close as humanly possible. To help you achieve body-image nirvana, here are some fit-it routines to get you one step closer to become a gym goddess.
Back Fat/ Muffin Top
Burn Off Back Fat
This HIIT running program uses a 1:2 work;rest ratio for use on a track or treadmill. Warm up with a light jog and do some dynamic stretching such as leg swings and knee hugs to loosen your hips, quads, glutes and calves. Then get to work with this 20-minute program that builds in intensity with each subsequent interval. Do this program up to three times a week for best results.
|MINUTES||ACTIVITY % EFFORT|
|O:00– 2:00||Jog 40 – 50 percent|
|2:00 – 3:00||Run – 70 percent|
|3:00 – 5:00||Jog – 50 percent|
|5:00 – 6:00||Run – 80-85 percent|
|6:00 – 8:00||Jog – 50 percent|
|8:00 – 8:30||Run -95-100 percent|
|8:30 – 10:00||Jog – 50 percent|
|10:00 – 18:00||Repeat Minutes 8:00-10:00|
|18:00 – 20:00||Walk – 25 percent cool down|
Muffin Top Tone
Side Plank and Lift
3 sets of 10-15 reps (each side)
Start: Lie on your side with your elbow underneath your shoulder, and lift your hips so your spine is aligned and your body forms a straight line from head to heels.
Move: Hold for one breath, then lift your hips 4 to 5 inches and hold for one breath, then return to the start. Do all reps on one side before switching.