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Your Ultimate Fat-Loss Plan

Section C:

Clean and Press
(shoulders, quadriceps, hamstrings, gluteals, triceps, calves)
Stand holding a barbell in front of you, hands and feet shoulder-width apart. Bend your knees slightly and lean forward so the bar hangs just below your knees. Now quickly explode up as if you were jumping and trying to throw the bar overhead. As you rise on the balls of your feet, shrug your shoulders, pull the bar up to shoulder level, and dip down with your knees to “catch” the bar on your shoulders. Press the weight overhead, then return to the starting position.
Watch Your Form: Don’t stop and start between parts of the exercise.
      

Push Press
(shoulders, quadriceps, hamstrings, gluteals, triceps, calves)
Stand with a barbell across the front of your shoulders, hands slightly wider than shoulder-width apart, elbows pointing forward. (You can load the barbell with more weight than you normally would for a shoulder press.) Bend your knees and lower your body a few inches, then quickly push back up as you thrust the weight overhead. Lower the weight to the front of your shoulders.
Watch Your Form: Use your legs. The momentum you’ll create by squatting should allow you to use heavier weights for bigger results.
           

Next page: Part 4 of this fat-melting circuit

 

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