Moves to Burning Calories in Overdrive

Weighing

Over and time again, you'll find that your weighing scale will not budge to a lesser number. You did almost everything - watch what you eat, exercise regularly and get enough sleep.
So, what more should you do?
Here are some moves that could burn the calories in overdrive mode. And please prepare some equipment as some of the moves require them. They are individual moves so you can incorporate them into your routines.
1) DUMBBELL SQUAT, CURL, PRESS [3 sets x 8 reps]

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• Hold a pair of dumbbells at your side. 
• Standing with your back straight and your feet shoulder-width apart, bend the knees as low as you can without letting the dumbbells touch the floor. 
• Return to starting position, the press the weights overhead. 
• Return to starting position. 

2) KETTLEBELL GOBLET SQUATS WITH 'HEARTBEAT' AND PRESS [3 sets x 8 reps]

• Hold a kettlebell close to your chest with feet shoulder-width apart.
• Squat and hold the position.
• Extend the kettlebell as far ahead as possible and then bring it back to chest ('heartbeat'.
• Push through heels and stand back into starting position.
• Extend the kettlebell overhead with straight arms.
• Return to starting position.

3) DEATH CRAWLS [2 sets x 8 reps]

• In pushup position with hands holding onto dumbbells, keep the body straight.
• Perform two pushups and return to starting position.
• Do a single-arm dumbbell row on one side and then the other.
• 'Walk' each dumbbell forward as far as possible (probably 5 - 20 inches) and move the entire body forward.

4) TRX ATOMIX PUSHUP [2 sets x 10 reps]

Source: Myfitness Pal

• Put feet in the band of TRX cradles.
• Get into pushup position with hands slightly wider than shoulder-width.
• Lower elbows at 90 degrees.
• Push back into starting position.
• Pull knees and feet toward chest as far as possible then return to starting position.

5) DUMBBELL WALKING LUNGES AND PUNCHES [3 sets x 16 reps]

• Hold dumbbells below chin with palms facing in.
• Move forward with left leg, punch right hand ahead with palm facing ground.
• Return to starting position.
• Repeat on the other leg using opposite arm.

6) KETTLEBELL SWING AND PUSHUPS

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• Hold a kettlebell with both arms and stand straight.
• Extend arms down so the kettlebell hangs below pelvis.
• Using the glutes and legs muscle, swing the kettle through the legs approximately up to chest level. REMEMBER: Do not round the back or bend knees too deep. This is a continuous pendulum-type movement using the momentum from your swing.
• Do 15 reps.
• After, immediately drop to the ground and perform 15 pushups.
• Take 1 minute off between sets.
• Do 3 sets of 15 kettlebell swings and 15 pushups (that's 30/ set).

Do all these moves within your own limit and consult the experts before you start on the training.

Do not force yourself, your body or your muscle too much as injuries might occur.

Now, Rawlins GLAM, start doing!

Article source: Myfitness Pal Rawlins GLAM
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