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Get fit with Marcelo Monaco

Marcelo Monaco

Marcelo MonacoHow are you? First, thanks a lot for the feedback from last month’s article; I am glad that so many of you took advantage of it. Now we’re already in February so the million dollar question is: Did you manage to stick with your goals until now? I hope so, and keep up the good work. If you need any support just let us know.

This month’s topic was chosen by you, the readers and it focuses on a question that was asked lots of times – what are the best exercises for toning abs, legs and gluteus?  The best exercises for all body parts are what we call compound exercises with full range of movement. Most of us can only really benefit from small, single target exercises in the advanced stages of training (and even in this case only when body fat is already low and in addition to the more complete exercises) or if you train five to six times a week and that way you can afford to invest your precious time on small metabolic impact exercises.

exercisesSo, I am going to give you a very compact and useful answer for this very complicated question and set you a little challenge for you to perform at home 3 to 4 times a week and tell me about the results next month. Deal?

This little circuit will increase your metabolism, work all major muscle groups and boost your stamina. Make sure that you perform the exercises in full range, not partial versions of the movement we sometimes see people practicing at the gym.

exercisesHere we go:

First week: 4 rounds of 10 jumping squats, 10 sit-ups, 10 leg raises, 10 burpees, 10 press ups.

Second week: 4 rounds of 15 jumping squats, 15 sit-ups, 15 leg raises, 15 burpees and 15 press ups.

exercisesThird week: 3 rounds of 20 jumping squats, 20 sit-ups, 20 leg raises, 20 burpees and 20 press ups.

Forth week: 2 rounds of 25 jumping squats, 25 sit-ups, 25 leg raises, 25 burpees and 25 press ups.

Ladies can perform the press ups with knees on the floor.

Please make sure that you warm up and stretch before training and that you consult a fitness professional to check that you’re fit to train. Have fun and let me know how you feel next month.

And if you really want to see visible changes in this month make sure that you also pay attention on what you’re eating! You know that don’t you? Any questions just send me an email, I will be happy to help.

See you next month. And remember: thinking about exercising burns zero calories!

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Marcelo Monaco
About Marcelo Monaco (38 Articles)
I'll help you to achieve your fitness goals - and I promise to smile and not shout