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Makeover Monday: 5 Fat Blasting Exercises

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Jumping on a treadmill or taking a Zumba class isn’t our only option for burning fat. “It’s important to build metabolically lean muscle mass to burn calories around the clock, even at rest,” says Guillermo Gomez a 4th degree black belt and creator of the “Kickboxing Cardio Burn”.
Try his fat-blasting martial arts inspired routine which sculpts your entire body while helping you drop pounds. To enjoy the full benefits complete the suggested number of reps and then move quickly into the next exercise with little or no rest in between and complete it three non-consecutive days per week.

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Power Push Up

Begin with feet wider than hip width apart. Your knees and toes should be turned out about 45 degrees. Lower into a deep squat position, keeping your spine straight as you push your hips behind you, letting your chest come forward until your elbows touch the tops of your thighs.
Place your hands on the floor shoulder width apart, brace your abs into your spine and jump your legs back into a full plank position. Bend your elbows into your sides and lower your body just a few inches off of the floor (maintaining a straight line through your body from your heels to your head). Press back up to plank. Quickly jump your feet back into your squat position, pressing your elbows onto the top of your thighs. Work your way up to 10 repetitions in a row.

Grappling Reach Back
Start by lying on your back, with your knees bent and feet just wider than hip width, toes turned out slightly. Brace your abs in and lift your head and shoulders off the floor, bending your arms in by your sides, with open palms facing close to your chin.
Now press down with your legs and lift your hips off the floor, rolling onto your right shoulder (right arm extends out straight on the floor, palm up) as you reach your left arm behind you. Lower your hips and return to your start position, then quickly repeat to the other side. Do a total of 10 repetitions, alternating sides.

Bear Crawl
Begin in an all fours position, with your hands positioned under your shoulders. Lift your hips and rise up onto your feet, keeping your knees bent and your bodyweight evenly distributed.
Step forward with your right hand and foot, and then repeat with the left. Take four steps forward (alternating sides) and then repeat four steps backwards. Repeat four times in total.

Horse Stance to Side Kick

A: Begin with your feet wider than hip width, knees and toes turned out about 45 degrees. Lower into a deep squat position, keeping your spine straight and hips directly under your shoulders. Bend your elbows and draw your fists in line with your chin, rotating your upper body and focus to the left.
Slide your right heel in towards your left, keeping your toes turned out, shifting your weight into your right leg. Bring your left knee into chamber position by bending your knee, flexing your foot and aiming your heel to the left side, with your knee slightly higher than your foot. Next, fully extend your left leg out to the side, without locking your knee, extend your left arm out to the side with the leg, hands in fists. Bend your left knee back into chamber, and then step your left foot down quickly, slide your right foot back out wide and return to start. Do 10 repetitions per side.

Ginga Front Leg Extension (Ginga is a capoeira move)

Start standing with your feet together, elbows bent, fists in line with your chin.Step forward with your left foot, toes turned out slightly, and sweep your right leg up (your leg should remain extended) as high as you can, pressing your pelvis forward. Next, swing your right leg behind you, taking a wide and quick step backwards. As you step back, bend your right knee and shift your weight to your right foot to sweep your left foot further behind your right, and swing your left elbow up in front of your chin, palm facing away from your body. Do 10 repetitions per side.

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