by Jari Love
Admit it, we all have 1 or 2 troubled areas that we’d like to focus on. But remember, spot training doesn’t work when it comes to fat loss. You can train do 1000 crunches a day and that doesn’t mean you’ll get a 6-pack. But spot training does make those individual muscles stronger, then your cardio intervals and meal planning with help shed the fat that covers your new muscles.
But in the next couple of blogs of this series, I’ll give you some exercises for troubled areas that you can do at home or at the gym. I’ll also give you a weekly workout plan. Today, we’ll focus on Sculpting Exercises for troubled areas. For demonstrations of these exercises, check out any of my Get RIPPED videos where we use these exercises for maximum fat burn. Follow the chart below for the frequency, Intensity, Timing and Type of exercises for your fitness level. This is what personal training programs look like.
Lunge with reverse flye (upper back, hamstrings, quads): Step one leg back, bending the knees, so one knee almost touches the floor. As you step back into a lunge, extend you arms back like wings on a plane. As you flye your arms back, squeeze your shoulder blades like they are squishing a pencil. Return arms to starting position by your hips and stand feet back together. Alternate legs.
Modification: Seated Reverse Flye: Sit in a chair, bend forward at the hips, keep chest proud and back straight. With straight arms, extend arms out to the side and behind you, squeezing that invisible pencil in between your shoulder blades.
Crossover squat with pullback (butt, quads, hamstrings, chest, shoulders): Imagine taking a curtsey with hand weight. So do a curtsey, with underhand grip of your weights, pull weights up to your bra line under your armpits. Step out of the curtsey, and relax arms back down to your side. Repeat on other side.
Modification: Regular Squat with Pullback – Place feet shoulder width apart with toes pointing forward. Squat down, and as you stand out of your squat, pull the arms back up to your bra strap line.
Single-leg squat with lateral raise (glutes, hamstrings, quads, medial delts, core): Stand on one foot, with the other foot behind you or in front of you. Squat down on one leg, like you’re sitting on a chair. As you stand up, lift the weights up to shoulder height, keeping the arms as straight as possible.
Modification: Supported Single Leg Squat – hold onto a chair to do squat. Do Lateral Raise separately keeping arms bent to a 90 degree angle.
Lateral lunge with L-Raise (glutes, hamstrings, quads, medial/lateral delts): Start with feet together and arms holding weights by your side at 90 degrees. Step your left foot out to the side as far as you can into a lunge. As you lunge, keep your elbows at 90 degrees, raise your left arm to shoulder height in front of you, and your right arm to shoulder height to the right side.
Modification: Wide Squat with L-Raise keeping arms bent to 90 degree angle. Make sure knees stay behind toes for Wide Squat.
Push-up (chest, shoulders, back, core): Get into a plank position, with hands directly under the shoulders. Push your heels back and imagine a string pulling the crown of your head in opposite directions. Bend your elbows and lower towards the floor, keeping that strong plank position with no sagging in the hips. Bend till your elbows are at 90 degrees and return up to plank position. Repeat.
Modification: Floor Pushup on knees, or Standing Pushup Against Wall
Tricep Kickback with leg extension: Standing, holding weights in hands with elbows at 90 degrees. Lift your left leg back, like a leg lift. As you lift your leg, straighten your elbows, squeezing the triceps.
Modification: Tricep Kickback on knees without doing leg extension.
Bicep curl with knee-up (biceps, hips, quads): Stand up, with arms holding weights at your sides. As you lift your right leg up, bend your elbows and lift your weights as a bicep curl.
Modification: Do Bicep Curl without the knee raise. To replace the knee raise – lie on floor on your back and to alternating Toe Taps to work the abdominals
Sculpting Intervals: Advanced / Intermediate / Beginner
Frequency: 3-4x per week / 3x per week / 2x per week
Intensity: Do 3-4 sets/15-20 reps 2-3 sets/15 reps 1 Set/15-20 reps
Time: 60 minutes / 30-60 minutes / 45-60 minutes
Type: High Intensity,3-10lb dumbbells / Body weight or3-10lb dumbbells / Body weight or 3-5lb
Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.