Body Slam Your Fat Zones
Muscle and Fitness Hers South Africa|May 2021
Take on the New Year with power and grace—and take down stubborn flab for good! This total-body blast, as demoed by Eva Marie, WWE Diva and star of E!’s Total Divas, turns up your fat-fi ghting furnace all year long. A mix of chains, k-bells, and complex body-weight exercises helps you reach your slim-down goals faster than ever.
Cat Perry

CHAIN BARBELL SQUAT

WORKS: Core, Thighs

Stand with a barbell across your shoulder blades, chains hanging from both ends.

Place your feet slightly wider than shoulder-width apart (A).

Slowly lower into a squat until your thighs are slightly past parallel to the floor (B).

Rise explosively from the bottom of the squat, halving the time of the descent.

Perform three sets of 12, 10, and 8 reps.

X JUMP PUSHUP

WORKS: Shoulders, Chest, Core

Get in pushup position, but place your feet about 30 inches apart.

Perform a pushup, then jump your legs together while staggering your hands, one palm in front of the other. Land with elbows slightly bent, not locked.

Jump your legs and arms back apart. Do another pushup, then repeat, driving your arms and legs inward and landing with your hands staggered.

Perform two sets of 20 reps.

INCLINE BENCH GLUTE RAISE

WORKS: Glutes, Hamstrings

Lie facedown over the top of an incline bench, making sure your waist is in line with the top of the bench.

Grasp the sides of the bench and elevate your legs off the floor into a V shape (A).

Lift your legs to just past parallel to top of bench, flexing your glutes hard at the top (B).

Perform two sets of 30 reps.

STATIC KETTLEBELL SIDE LUNGE

WORKS: Core, Glutes, Thighs

Begin in an extra-wide stance (sumo squat style) with your feet turned out 45 degrees and your knees soft.

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