Summer cleaning- fat burning

WEIGHTED BENCH DIP

Since this is prescribed with moderate reps (12), most experienced lifters will need to add weight to make the exercise challenging. If you’re able to do more than 15 to 20 reps, add additional weight.

Burn off those last pounds of fat with this six-week training plan

IT’S NOT TOO LATE. TOO LATE.

There’s still plenty of summer left, many afternoons to be spent at the pool, and maybe even an early autumn vacation to the beach in the works. Besides, it’s technically not even summer yet— which means there’s time enough for you to follow our killer six-week beach-body program, designed to get you shredded from head to toe. And we have just the right guy to design it for you.

Kevin Lilly is a Los Angeles–based strength and conditioning coach who works with people of all abilities, though he’s also recently gained a reputation as a go-to trainer for celebrities and elite athletes. Guys like Lilly (and his mentor and good friend Gunnar Peterson) typically like to keep their high-profile client list confidential for privacy reasons, but two of Lilly’s early success stories are DJ Chris Lake and comedian Owen Benjamin—both accomplished entertainers in fields that aren’t exactly conducive to staying healthy and fit, what with the middle-of-the-night hours a DJ works and the exhaustive travel schedule of a stand-up comic.

We approached Lilly about writing a fat-burning program for the summer that would help guys (or even girls, for that matter) build a better six-pack. What he came up with is the following six-week routine, which combines traditional bodybuilding exercises with the same kinds of plyometric movements he programs for his elite athletes.

“Whenever any type of client comes in and says to me, ‘I just want overall body shaping, and I want to feel better,’ it’s not necessarily a strength or sport-specific goal they’re after,” Lilly says. “So my first instinct is to see what type of circuit I can put them through so they don’t feel like they’re going to pass out. My goal is to never have anyone lying on the floor. I don’t really believe in the whole ‘being dead at the end of the workout’ thing. What I’m trying to do here is bring out a program that will get people shredded and ripped in the midsection but also overall—the whole body.”

MEDICINE BALL RUSSIAN TWIST This move can be performed a number of ways— including with knees touching throughout, or with a bicycle kick (pictured). “The other way I like to do it is on a decline bench,” Lilly says.

THE KEY COMPONENTS OF LILLY’S PROGRAM:

Lilly’s program includes four days of lifting in the gym (Monday, Tuesday, Thursday, and Friday for those with a standard workweek), one treadmill-interval cardio session (Wednesday), and one day to do any other type of physical activity you want (Saturday). One disclaimer: This routine was not designed for the complete beginner. “This is for the guy who’s been going to the gym regularly and is ready to take his game to the next level,” says Lilly.

1 High-intensity supersets and circuits.

“When you’re building a program around body shaping, it’s about how many exercises you can do in a row without overworking any one muscle group, and keeping the heart rate up. For me, it’s chest/biceps/quads, or hang cleans/chest/biceps/quads. When you move from a chest press to a curl to a leg extension, the heart is continually pumping; then you let it come down for a few minutes and do it again. So it’s taking the bodybuilding concepts by targeting specific areas but also focusing quite a bit on cardio within the weight training.”

2 Explosive moves, specifically cleans and jumps.

“If I’m moving from, say, a shoulder press to a biceps curl, well, that doesn’t really jack up the heart rate to where I want it to be for the overall goal of having the abs pop. So instead, let’s start with an explosive movement like power cleans or box jumps. Once the heart rate’s already elevated, then can you handle a bench press into a curl? The program is cardio based, so, metabolically, you’re taking your heart rate to the moon and burning calories. The most success I’ve had with myself and with clients in ab development is through the power movements.”

3 The push-pull method for the upper body, in which a multijoint pushing exercise (push dominant) is paired with a single-joint pulling move (pull minor) within a given circuit, and vice versa (pull dominant/push minor). “I love the oldschool way of hitting chest one day and back the next, but when someone wants to focus on getting lean, I go to push pull,” says Lilly. “If you’re looking to spend an hour in the gym, your circuit is going to move so much more fluidly because you’re not overworking any one muscle. Push pull will allow you to get enough volume to still shape the muscle. It’s the perfect split.”

DAY 1: CLEANS/PUSH DOMINANT/ PULL MINOR

CIRCUIT 1*

EXERCISE REPS
Barbell Power Clean 8
Pushup 20
Standing Dumbbell Cur 12

*Three times through, with two minutes of rest between circuits.

CIRCUIT 2*

EXERCISE REPS
Incline Dumbbell Press 10
Seated Hammer Curl 10
Decline Twisting Situp 10 (per side)

*Three times through, with 90 seconds of rest between circuits.

SUPERSET*

EXERCISE REPS
Stability Ball Dumbbell Flye 1 10
Standing Barbell Curl 10

 

DAY 2: JUMPS/PULL DOMINANT/ PUSH MINOR

SUPERSET*

EXERCISE REPS
Box Jump 10
Pullup 10

*Five times through, with 90 seconds of rest between supersets.

CIRCUIT 1*

EXERCISE REPS
Seated Cable Row 10
Barbell Upright Row 10
Triceps Pushdown (rope) 10
Superman (lower back) 20

*Three times through, with three minutes of rest between circuits.

CIRCUIT 2*

EXERCISE REPS
Narrow-grip Lat Pulldown 10
Weighted Bench Dip 12
Plank 1-min. hold

*Three times through, with 90 seconds of rest between circuits.

BENCH LATERAL HOP

Depending on your fitness level, hops can be performed either by making sure your feet clear the bench on every lateral hop (the advanced version) or by jumping onto a bench (or plyo box, as shown) and then stepping down on the other side.

PULLUP

Use whatever hand position you prefer—wide-grip (pictured), neutral, narrow, etc. If you can’t do 10 pullups on your own, use an assisted pullup machine to achieve the rep count.

INCLINE DUMBBELL PRESS

You’re encouraged to use different variations of exercises from week to week, especially on moves as familiar as the incline press. “The basis of the program is that we’re not going to do the same thing over and over,” Lilly says. “If you did the exercise on an incline bench this week, do it on a flat bench next week. As long as you keep the body guessing, it has to adapt.”

JACKKNIFE SITUP

Starting on your back with your arms fully extended overhead, crunch up with your upper body while raising your legs off the floor to have your hands and feet meet in the middle. Your arms and legs should remain straight throughout.

DUMBBELL HANG CLEAN/ FRONT LUNGE

Slowly lower the weight to just below the knee, then explosively reverse direction, using your hips to propel the weight to your shoulders, as shown. From there, go right into the lunge. And for every rep of cleans, do one lunge for each leg, then start the next rep with a clean.

This is for the guy who’s been
going to the gym regularly and is ready
to take his game to the next level.

DAY 3: INTERVAL CARDIO

TREADMILL WORKOUT*

EXERCISE TIME
Walk (3 mph) 1 min.
Jog (6 mph) 1 min.
Run (8 mph) 1 min.

*Cycle continuously among the three speeds for 10 to 15 rounds (30 to 45 minutes total).

DAY 4: CLEANS/LEGS/CORE

CIRCUIT 1*

EXERCISE REPS
Dumbbell Hang Clean/ Front Lunge 6 (per leg)
Leg Extension 15
Medicine Ball Russian Twist 20 (per side)

*Three times through, with three minutes of rest between circuits.

SUPERSET*

EXERCISE REPS
Dumbbell Front Squat 10
Jackknife Situp 15-20

*Four times through, with two minutes of rest between supersets.

CIRCUIT 2*

EXERCISE REPS
Lying Leg Curl 12
Standing Calf Raise 25
Cable Woodchop 10 (per side)

*Three times through, with two minutes of rest between circuits.

DAY 5: JUMPS/ARMS

SUPERSET 1*

EXERCISE REPS
Jump Rope 50 skips
Barbell Curl 10

*Five times through, with no rest between supersets.

SUPERSET 2*

EXERCISE REPS
Bench Lateral Hop 8 (per side)
Dumbbell Overhead
Triceps Extension
10

*Five times through, with no rest between supersets.

CIRCUIT*

EXERCISE REPS
Jumping Split Squat 10 (per side)
Cable Cur 10
Narrow-grip Pushup 15

*Three times through, with minimal rest between circuits.

 

JUMPING SPLIT SQUAT

Starting in the bottom position of a lunge, jump up explosively, alternate your legs in midair, then land back down in a lunge with your feet in opposite positions. “This is a metabolic killer,” Lilly says. “I have people saying, ‘My quads hate you, I hate you.’ But trust me, after the way you look, you won’t hate me.”

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