Pro-Trainer James Johnson (48) is going to take you from chubby to chiseled.
If you’re a guy over 40 – and you’re struggling to get your abs back – or maybe even see them for the first time in your life – we can promise you one thing. It’s 100% achievable.
Ripped Over 40 Full Body Fat Loss
Welcome to the Ripped Over 40 Full Body Fat Loss Workout Before you begin – get a good dynamic warm-up in to ensure your body is loose, limber, and ready to perform.
Perform 5 minutes of jumping jacks, broad jumps, and bear crawls.
You will be performing 5 exercises in circuit fashion using 60% of your 1 rep max for weighted exercises. You’ll perform each exercise for 30 seconds – then take 30 seconds to rest and setup for the next exercise.
Once you finish all 5 exercises, take 2 minutes to catch your breath and repeat the entire circuit again 5 more times – making the entire workout just under 40 minutes. If it’s taking you longer than that – pick up the pace!
Exercise #1: Dumbbell Squat Curl Press This is an excellent high intensity, full body exercise that will help get the heart rate up and kickstart the fat burning process for the rest of the entire workout. Grab a pair of dumbbells at your sides – squat down with a full range of motion, knees out, push your heels through the floor. Once you’re ¾ of the way up, curl the dumbbells up to your shoulders in a hammer grip, then press straight overhead at the top when your knees are close to lockout. Control the weight back down and descend into the next rep. Aim to make this one smooth movement, don’t stop or pause for the full 30 second interval – constant movement just like a piston in an engine.
Exercise #2: Explosive Plyo Pushup Next we’ll work chest and triceps – drop down into a push up position – core braced, hands under your shoulders, body straight like a board. Perform push-ups explosively, pushing yourself into the air for each rep – you should be pushing yourself high enough to perform a clap in the air. Explosive concentric, slow controlled eccentric. If you’re struggling with this movement, you can perform regular pushups – however, really focus on being as explosive as you can on the upward portion of the lift.
Exercise #3: Dumbbell Alternating Bent Row Grab a pair of dumbbells again, set up for a bent over row – upper body parallel with the floor – remember to brace the core. Begin by performing a row with one arm, while the other hangs down, remember to squeeze with the lats at the top and work the back, then as you begin lowering the weight back down, begin performing a row with the other arm. You want to perform these one arm rows back and forth with constant movement so that they pass by each other at the halfway point.
Exercise #4: Box Jumps Use a plyo box or platform at or above knee height – squat down and jump onto the box with head-to-toe power and momentum – then back down and repeat. Try to stay light on your feet and use full body explosiveness.
Exercise #5: Stability Ball Windshield Wipers We’ll finish off, blasting the abs. Lie flat on your back, extend your arms to your sides to anchor yourself, squeeze a stability ball between your legs then rotate back and forth touching the ball on the floor each side. Keep your back flat on the floor – this will light up your obliques and work your entire core to get you those ripped abs – so really push hard and finish this one strong!
Take 2 minutes to rest, then get right back at it and complete this entire circuit 5 more times. Perform this fully body fat loss workout 5 times a week and you’ll melt off stubborn body fat quicker and easier than ever before.
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