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Full Body Fat Burning Strength Workout

February 07, 2015 2 min read

Anyone that knows me, knows that I'm a sucker for a good strength workout. Nothing makes me feel like more of a bad-ass than lifting weight. This little power workout is going to hit your back, legs, core, shoulders and arms with super toning powers and no bulky results! What you need:
Bent Over Rows [caption id="attachment_65882" align="alignnone" width="533"]Start by sitting your weight back and down, bring your torso forward. Make sure you back is flat and your shoulder are rolled back and down Place feet hip distance apart, bend your knees in to a half squat and lean your torso forward. Make sure your back is flat and your shoulders are rolled back and down[/caption] [caption id="attachment_65883" align="alignnone" width="533"]Keeping your shoulders back, pull the bar to your belly button. Tip: you should feel a Keeping your shoulders back, pull the bar to your belly button. Tip: you should feel a "pinch" between your shoulder blades the whole time![/caption] [caption id="attachment_65884" align="alignnone" width="533"]Keeping your shoulders back and chest up, stretch your arms and return to starting position Keeping your shoulders back and chest up, stretch your arms and return to starting position[/caption]   Deadlift [caption id="attachment_65885" align="alignnone" width="533"]Begin in a low squat, weight back and your torso forward. With your chest lifted, pull your shoulders back and down and allow the bar to rest lightly on the front of your shins. Tip: You can also start with the bar on the ground, flexibility permitting. If your chest is collapsing forward, you've gone too low. Begin in a low squat, weight back and your torso forward. With your chest lifted, pull your shoulders back and down and allow the bar to rest lightly on the front of your shins. Tip: You can also start with the bar on the ground, flexibility permitting. If your chest is collapsing forward, you've gone too low.[/caption] [caption id="attachment_65886" align="alignnone" width="533"]Lightly pull the bar up your shins, stretching your legs once the bar has passed your knees to stand upright Lightly pull the bar up your shins, stretching your legs once the bar has passed your knees to stand upright[/caption] [caption id="attachment_65887" align="alignnone" width="534"]Hinge forward, sliding the bar down your thighs. Keep that chest up and those shoulders back! Hinge forward, sliding the bar down your thighs. Keep that chest up and those shoulders back![/caption] [caption id="attachment_65888" align="alignnone" width="533"]Once you've passed your knees, begin to bend your legs again to return to starting position. Once you've passed your knees, begin to bend your legs again to return to starting position.[/caption]   Shoulder Press [caption id="attachment_65889" align="alignnone" width="533"]Begin standing with the bar rested lightly across your collarbone Begin standing with the bar rested across your collarbone[/caption] [caption id="attachment_65890" align="alignnone" width="453"]Keeping your pelvis tucked and your core tight, press the bar skywards until your arms are straight Keeping your pelvis tucked and your core tight, press the bar skywards until your arms are stretched[/caption] [caption id="attachment_65891" align="alignnone" width="533"]Return to starting position Return to starting position[/caption]   Front Squat [caption id="attachment_65892" align="alignnone" width="533"]Begin with you feet slightly wider than hip distance apart, toes angled out slightly. Rest the bar across your collarbone, keeping your elbows up. Begin with you feet slightly wider than hip distance apart, toes angled out slightly. Rest the bar across your collarbone, keeping your elbows up.[/caption] [caption id="attachment_65894" align="alignnone" width="533"]Keeping your elbows and chest up, bend your knees and sit back (as if in to a chair) to a low squat position. TIP: Your heels should not lift off the ground! Keeping your elbows and chest up, bend your knees and sit back (as if in to a chair) to a low squat position. TIP: Your heels should not lift off the ground![/caption] [caption id="attachment_65895" align="alignnone" width="533"]Press through your heels, squeeze your butt and return to standing position Press through your heels, squeeze your butt and return to standing position[/caption]   Challenge yourself with as much weight as possible per exercise. You'll build a ton of lean muscle and burn more calories! You'll be lean mean lifting machines in no time!

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