[WOTM, 10/2014] Overhaul Your Physique

And Obliterate Fat With The Turbocharged

Metabolism Workout

Ascending Rep Protocol

Target Muscles: Shoulders, Legs, Lower Back, Core
(1) Place a kettlebell in between your feet.
(2) Maintain a flat back, bend down, and grab the handles. This is your
base position.
(3) Powerfully dip down, press through your heels (squeeze your butt),
raise your torso, and vigorously swing the kettlebell up to forehead
height. Thrust through your hips at the midpoint and keep your
arms straight throughout the motion.
(4) Let the kettlebell sit at the apex for as long as possible, bend your
knees, and slowly allow it to release between your legs keep
your chest up. Repeat.
Youre following an ascending rep protocol. Start with 15 reps in set 1,
do 20 reps in set 2, and finish off with 30 reps in set 3.

Target Muscle(s): Legs, Butt, Shoulders, Arms

(A) Stand upright and hold a dumbbell/kettlebell with two hands so that
its in line with your collarbone. Keep it at this height throughout
the movement to simultaneously hit the shoulders, biceps,
and triceps, and maintain strong posture.
(B) With your chest puffed out and your abs tight, slowly squat down
until your quads are BELOW parallel. Hold for .5s and explode up
through your butt. Ascend with the pressure on your heels, not
your toes.


Renegade Row
Primary Muscles: Back (All), Core, Lats, Teres
1. Assume push up position with two dumbbells (neutral grip) (A).
2. While keeping your core tight and back flat, powerfully row your right
arm up until its slightly above your torso (B). Dont rotate your body.
3. Hold the contraction for 1s, return to the bottom (A), and repeat for
the opposite arm.
Pushup
1. Grip the dumbbells and kneel down on the floor. Place the
dumbbells on the floor in front of you at around shoulder width
apart. They should be around 36 inches apart.
2. Now take your knees off the floor and step back with your feet
until your legs are outstretched and your toes are on the floor.
Your body should be straight from head to toe. This is the starting
position for the push up.
3. Keeping your body straight, slowly lower your torso as low as
possible without touching the floor.
4. Pause, the raise back to the starting position. Do not lock your
elbows out!
Pushup Tips:
Don't let your body sag in the middle during the set. Keep your
mid-section tense!
Use a full range of motion by allowing the body to get as close to
the floor as possible without touching it.
Use slow rep timing.


Side Lunges
1. Choose a pair of dumbbells and stand up straight with a slight
bend in your knees. Hold the dumbbells down at your sides. You
are now in the starting position.
2. Step out to the side with your left leg while maintaining your
balance and squat down through your hips.
3. Keep your torso straight and head up. Don't allow your knee to
track out over your toes.
4. Push yourself back to the starting position by using your heel to
drive you.
5. Repeat this movement with your right leg.
Side Lunges Tips
Never allow your knees to track out over your toes during this
movement. Doing so will place undue stress on the knee joints.
Keep your head up and back straight throughout the exercise.
Never allow your back to round.
This exercise requires a good deal of balance. If you have balance
issues, first perfect this movement with little to no weight.

Dumbbell Curl & Press
Hold two dumbbells at your side and perform a traditional curl. Once
the dumbbells reach chest height continue to press upwards
overhead while rotating your palms away from your body. Hold
overhead for one second, slowly return to the bottom, and repeat.

Kettleball Snatches
Target Muscles: Shoulders, Legs, Lower Back, Core
(1) Place a kettlebell in between your feet.
(2) Maintain a flat back, bend down, and grab the handle with your
right hand.
(3) Powerfully ascend and begin swinging the kettlebell up. As it
begins to approach ab height, explosively yank it up over your
shoulder, flip the kettlebell over your wrist, and extend up until
your arm is straight.
(4) Slowly lower the weight back down and immediately repeat.
Lateral Raises
1. The dumbbell lateral raise is a good exercise for building width in
your upper body, which gives you the "V" shape. Grab a set of
dumbbells and stand straight up with the dumbbells at your sides.
2. Your palms should be facing your body. You should be holding the
dumbbells slightly off your body, as this keeps the tension on the
side delts. This is your starting position for the exercise.
3. To execute, slowly raise the dumbbells up to around shoulder
height. It's important that you do not let your wrists go above your
elbows while raising the weight, as this will take the work off the
side delts and put it on the front delts.
4. Pause at the top of the movement, and then slowly lower the weight

back to the starting position.

5. Do not let the dumbbells touch your body, and then raise them for
the next rep.
Lateral Raise Tips:
The dumbbell lateral raise is one of those exercises that so many
people do incorrectly. First, this is an isolation exercise, so you
should be focusing on stretch and muscle contraction, not using
heavy weights.
Second, you MUST keep your rep timing slow and controlled. So
many people use momentum to swing heavy weights up, and this is
not going to get you the best results from the dumbbell lateral raise.
Third, it very important that your elbows stay above your wrists. If
your wrists come up too far, the focus comes off your side delts and
onto your front delts. A good trick to ensure this does not happen is
to tilt the dumbbells down as if you were pouring a jug of water as
you raise them up. This makes it very hard to raise the wrists higher
than the elbows.
And finally, keep the side delts under stress for the whole set by not
allowing the dumbbells to touch your body or "hang" at the bottom
of the movement.
End exerciseInstructions
End Node Body

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